(901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018

2/23/16

Fitness

A.

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – Deadlift x 6-8 reps

Minute 2 – L-Seated DB Press x 6-8 reps

Minute 3 – Russian Step-Ups x 10 reps on Left Leg

Minute 4 – Russian Step-Ups x 10 reps on Right Leg

Minute 5 – Supine Leg Lowering x 6-8 reps

B.

Three rounds for time of:

Row 300 Meters

20 Kettlebell Swings

10 Goblet Squats

Use the same kettlebell for both movements.

Performance

A.

Deadlift
We are in the 2nd cycle of Wendler If you have completed sets 5-5-5+, complete the following, otherwise, you must make up what you have missed.

3@70%

3@80%

3+@90%
B.

Three rounds for time of:

15 Deadlifts (155/105 lbs)

12 Hang Power Cleans (155/105 lbs)

9 Front Squats (155/105 lbs)

6 Jerks (155/105 lbs)

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