September 9, 2015 – Performance

Workout of the Day
A.
Deadlift:
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

B.
Three rounds for time of:
20 Calories of Assault Bike (or 400 Meter Run)
20 Box Jumps (24″/20″)
15/10 Strict Handstand Push-Ups

Time cap: 12 minutes