Today is also a benchmark day, so please log your results to beyond the whiteboard.
ROOKIE
A.
Back Squat 5RM
B.
21-15-9 reps of:
Deadlift
Pike push-ups
INTERMEDIATE
A.
Back Squat 1RM
B.
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
(Compare to 151105)
(Session Goal:
A. Test BS
B. Sub 7 min)
COMPETITOR
A.
Banded Deadlift (reverse banded) 1RM
B.
Weighted Step Ups
12-12-12 (each leg, not alternating)
Rest 1 min
C.
For time:
9 Clusters 70/45kg
200m Run
7 Clusters 70/45kg
400m Run
5 Clusters 70/45kg
800m Run