Thursday 11/17/16

STRENGTH:

Deadlift; 7-5-3-5-7 Reps, heavy 

New set every 3:00

135x8, 225x6, 275x4

305x7

315x5

335x3

325x5

315x7

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CONDITIONING:

For time 

Run 1 mile with 50# ruck

42 Bar facing burpees 

21 Deadlifts, 225#

Run 1 mile with 20# medicine ball

30 Bar facing burpees 

15 Deadlifts 

Run 1 mile

18 Bar facing burpees

9 Deadlifts 

32:28

Running 8:14 (50# ruck), 9:26 (20# MB), 6:58 (BW) /mile

Bar facing burpees 16-18 rep/min pace

Deadlifts unbroken 

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ACCESSORY:

6 Rounds

:30 Weighted plank hold, 45#

:30 Rest 

Complete as written 

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COOL DOWN:

Assault bike & stretching (Complete)