Competitive Saturday 9-27-14

Prep Work

Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

B.
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 75%

C.
Three rounds for time of:
10 Deadlifts (315/205 lbs)
20 Pull-Ups

Rest until the running clock hits 10:00, and then…

D.
For time:
Row 60 calories
60 Walking Lunges with 32/24 kg Kettlebells in Farmer’s Carry Hold

Cool Down
Mobility
Post results

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