General Fitness Saturday 11-21-15

Prep Work
Team stretch
50′ Inch worm push ups
2X6 Drinking Birds
2X6 Leg pumps

A.
Teams of 2 (Same sex)

Mens weights
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Womens weights
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

* Break up the work however you want but you cannot work on the next portion until the previous has been completed.
*If you finish the workout before the 8 min  on all sets your score will be your time

B.
Hand stand practice
5X5 Kick up to wall-Work on kicking up using the same technique as last weeks transfer drills
3X:15 Second hold- If you have a good lockout and a neutral body position work on pulling your feet off the wall

Cool Down
Mobility
Post results

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