11/30/12

1) Every 45 seconds for 7:30 (22 total reps):

2 Deadlifts @ 65%

2) Bench Press: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100% – based off heaviest set from 121116, rest 90+ seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

Every even minute for 10 minutes:

3 Clean & Jerks (full squat) @ 80%

Every odd minute for 10 minutes:

15 Burpees

*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.

Midline

1a) 3X25 UB GHD Situps – rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.

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