Monday, 9/14

Cash in:  4×200 get faster! 30 sec rest.

Basics:

Three sets of:

  • Deadlift x 6-8 reps @ 20X1
  • Rest 60 seconds
  • Wall Climbs x 3-5 reps
  • Rest 60 seconds
  • Double-Under Practice x 60 seconds
  • Rest 60 seconds

Lurong Living Challenge Series:

  • 5 rounds
  • 5 deadlifts
  • 10 burpees
    • Weights (m/w)
    • Level 1 …275/185
    • Level 2 …225/135
    • Level 3 …135/95

 

Performance:

Four sets of:

  • Deadlift x 4-6 reps @ 21X1
  • Rest 30 seconds
  • Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
  • Rest 2 minutes

Lurong Living Challenge Series:

  • 5 rounds
  • 5 deadlifts
  • 10 burpees
    • Weights (m/w)
    • Level 1 …275/185
    • Level 2 …225/135
    • Level 3 …135/95
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