FRIDAY 12/23/16

Warm Up:
3 Rds Of:
10x Pendlay Rows
10x Stiff Leg DL
10x KB Swings
10x GHD Sit-ups
10x Hip Extensions

A) Deadlift
5@40% 5@50% 3@60%
5@75% 3@85% 1+@95%

B) ” MEGAN”
21-15-9
Burpees
American KB Swings (70/55)
Double Unders

C) Pull-Up Test
For Time:
50x Pull-Ups
RX+ 50x C2B Pull-Ups

D) Cool Down
5 min Walk
Standing Hamstring Stretch
Standing Glutes Stretch