Friday’s Workout: 11-9-18

Strength:

Black: Deadlift:

Set 1: 9 reps @ 75% of 1 RM

Set 2: 7 reps @ 80% of 1 RM

Set 3: 5 reps @ 85% of 1 RM

Set 4: 2 reps @ 90% of 1 RM

Rest as needed in between sets

 

Green: Deadlift

Set 1: 15 reps

Set 2: 13 reps

Set 3: 11 reps

Set 4: 9 reps

Rest as needed in between sets

 

Blue: Burpee sprints!

Set 1: 22 reps

Set 2: 17 reps

Set 3: 12 reps

Set 4: 7 reps

Rest as needed in-between sets (1-2 minutes)

 

Conditioning: “Little Bo Peep”

Black or RX: Partner workout!

For time: 100 Synchronized Wall Ball Shots, 20#/14

Every minute, on the minute, both partners will complete 5 burpees

 

Green or Scaled:

For time: 100 Synchronized Air Squats

Every minute, on the minute, both partners will complete 6 squat thrusts

 

Blue or RX+: Partner workout!

For time: 80 Synchronized Wall Ball Shots, 30#/20

Every minute, on the minute, both partners will complete 6 burpees

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