STRENGTH:
Deadlift; 8x4 at 75% of 1RM, reset each rep (speed work)
New set every 1:30
135x6, 225x5
270x4 (76%)
270x4
270x4
270x4
270x4
270x4
270x4
270x4
No weight belt
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CONDITIONING:
For time
Run 3 miles
10 Rounds of "Mary"
5 Strict handstand push-ups
10 Alternating pistols
15 Pull-ups
30:37
Running 19:14/3 miles (6:24.7/mile pace)
Strict handstand push-ups unbroken
Alternating pistols unbroken
Pull-ups unbroken x6 Rounds, 11-4 x1 Round, 10-5 x3 Rounds
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ACCESSORY:
Weighted reverse lunges; 5x12 (6/leg)
Hold 55# DB's in each hand + wear 20# vest (130#)
New set every 2:00
130# x12
130# x12
130# x12
130# x12
130# x12
Total reps 60 (@ 130#)
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COOL DOWN:
Assault bike & stretching (Complete)
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