Wednesday 11.16.2016

Strength

2 Sumo Deadlifts every 45 seconds for 12 sets @60%

Conditioning

“Donkey Kong”

100 Double Unders
80 Squats
60 Lunges
40 Deadlifts 135/95
20 Lateral Burpees Over Bar

Finisher
3 x 12 KB Romanian Deadlift

Competition
3 x 25 GHD Sit-ups
3 x 12 GHR

Beginners’

Strength

2 Sumo Deadlifts every 45 seconds for 12 sets (heavier than last week)

Conditioning

100 Single Unders
60 Squats
40 Deadlifts
20 Lunges
10 Burpees

Finisher
3 x 12 KB Romanian Deadlift