MOB: Full body
WU: 5 Tuck Jumps. 5 Box Jumps. 5 Deadlifts.
R: Bench Press.
S: Bench Press. 15:00 to a 1RM.
C: 21-15-9 reps for time of:
Deadlift @60% of your 1RM
Box Jump 30/24 (step up/step down recommended)
THIS WORKOUT HAS A 8:00 CAP.
LIII: 15-12-9 at rx’d.
LII: Deadlift Weight of choice and height of choice at rep scheme of choice.
LI: AMRAP in 8:00 of 8 deadlifts + 8 box jumps (step up/step down recommended) at weights of choice and heights of choice.
PWMOB: Stretch hamstrings and glutes. Pigeon Pose.
Chisel
S: 5 rounds of: 12 DB Flyes + max pushups. Rest 2:00.
C: 21-15-9 reps of:
KB suitcase deadlifts
Box Jump (step up/step down recommended)
Advanced:
2013 Regionals Event 5:
21-15-9 reps for time of:
Deadlift 315/205
Box Jump 30/24 (step up/step downs recommended)
Endurance: None