Weightlifting
Deadlift
*Set 1 – 65% x 6 reps
*Set 2 – 75% x 4 reps
*Set 3 – 85% x 2 reps
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep
*Set 6 – 100% x 1 rep
Rest 3 Minutes between sets
*Set 2 – 75% x 4 reps
*Set 3 – 85% x 2 reps
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep
*Set 6 – 100% x 1 rep
Rest 3 Minutes between sets
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Metcon
Three rounds for time of:
400 Meter Run
40 Double-Unders
20 Alternating Reverse Lunges with Kettlebells (24/16 kg) RX+ 32/24kg
400 Meter Run
40 Double-Unders
20 Alternating Reverse Lunges with Kettlebells (24/16 kg) RX+ 32/24kg