Friday 8/20/2021

A.

Every 90 seconds, for 12 minutes:
Speed Deadlift x 3 reps @ 65% of 1-RM

Reset the barbell every time on the floor...do not perform these touch and go.

B.

With a continuous running clock, perform the following for times:
0:00 - 75/50 Calories of Assault Bike or 1000 Meter Row
5:00 - 75 Shoulder to Overhead (115/75 lbs)
10:00 - 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 - 75 Dumbbell Thrusters (35/25 lbs)
20:00 - 75 Box Jump Overs (24"/20")
25:00 - 800 Meter Run

Note times for each of the 6 categories, then sum them for total working time. Goal is lowest total working time.

Andrew Malek-Zadeh