Friday 12/23/16

1. Strength:

Deadlift 

Every 2:30

5x3, heavy 

135x8, 225x6, 275x4, 305x3, 325x3, 335x3, 345x3, 325x3

2. Conditioning:

"Mr. Joshua"

5 Rounds

Run 400 meters on Trueform

30 GHD sit-ups 

15 Deadlifts, 250# 

21:25

Running (Trueform) 1:50-1:57/400 meters

GHD sit-ups unbroken 

Deadlifts 15 x1, 10-5 x3, 15 x1 

3. Conditioning:

10 Rounds 

1:00 Running on Trueform for max distance

1:00 Rest 

250m, 260m, 260m, 270m, 270m, 270m, 270m, 270m, 270m, 280m

Total distance 2670 meters

Total time 19:00

4. Accessory work:

Banded neck flexion 

Every 3:00

4x25

Red band x25 Reps x4 Sets

+ Cool down