Friday:

Deadlift
In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts

Conditioning (In Class)
“Napalm”
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (20/14)

Last seen on July 24, 2018.
-Bar MU mod is 10 Pull ups and 10 Ring/Bench Dips. Athletes should pick a weight that allows them to do sets of 10 of the DL, fast singles are not permitted. Wall balls should be done in 2-3 sets

Aerobic Capacity
Not for Time:
150/100 Calorie Assault Bike

Males – 5 x 15 Calories Slow, 15 Calories Fast
Females – 5 x 10 Calories Slow, 10 Calories Fast