04.18.2017 Strength & Conditioning

Strength
I. Deadlift
5-4-3-2-1-1-1-1
start at 70%, then increase every set after to 1RM

II. Pull ups (strict)
max reps x 3 sets*

*if cannot do bodyweight for 2 reps minimum, use assistance

Conditioning
10 minute AMRAP
10 Calorie row
20 Wall ball shots (20/14 lb.)
30 Double unders (100 Single unders)