Jan 11, 2013

Strength
1) 2 reps Every 30 seconds for 5:00 (22 total reps): Deadlift @ 325
2a) 4 reps EMOM for 5:00 (20 total reps): Bench Press @ 145
2b) 5 reps EMOM for 5:00 (25 total reps): Strict Pull-ups
Notes: 2a & 2b should be performed in super sets.

Conditioning
8, Bar Muscle Ups
40, Pistol Squats (alternating)
40, Double Unders
6, Bar Muscle-Ups
30, Pistol Squats
30, Double Unders
4, Bar Muscle-Ups
20, Pistol Squats
20, Double Unders
9:46 Rx

Midline
1a) 3XME L-Sit Holds – rest 45 sec.
1b) 3X10 GHR – rest 45 sec.