4/17/17 STRONG

Warm Up:

Toe Touch x D/B
Samson Lunge x D & Reverse
Inchworm x 8
D.Dog x 10
Superman x 10
Banded Hip Flexor Stretch x 15ea
Banded Good Morning x 20
Band Pull apart x 20
Deadlift Warm up reps.

Work:

A) Deadlift:
2×4 @80%
2×3 @ 80%
2×2 @85%
1×2 @90%
2×1 @95%
Every 2:00

B) 1 max effort set of Pull Ups (scale to difficult ring rows)
C) 1 max effort set of Push-ups (scale to elevation)
D) 1 max effort set of Wall Balls
E) As a circuit:
70% of max reps of each movement in order
50% of max reps of each movement in order
30% of max reps of each movement in order.

For example, say your #’s are: 22 Pull ups, 30 Push ups and 18 Wall Balls.
70% looks like:
15 Pull ups
21 push ups
12 wall balls
50% looks like:
11 Pull ups
15 Push Ups
9 Wall Balls
30% looks like:
7 Pull ups
9 Push Ups
5 Wall Balls