Monday 20141215

DYNAMIC EFFORT

10 x 3 reps Deadlift @ 70%

Then…

5 x 10 reps bent barbell row. Go heavy. 

3 x 10 barbell bicep curl 

GRIT

 Complete 5 rounds for time of…

  • 10 x overhead squat @ 115 lb 
  • 10 x barbell step ups, 20in @ 115 lb 
  • 20 x burpees

*Competitor: As prescribed
*Established: As prescribed. OHS @ 95 lb 

*Recruit: OHS @ 45-75 lb / step ups with barbell.