Workout of the Day

Ramp Up
A.
Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (20/14/10 lbs) x Max Reps
Rest between each set.

Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.

Strength / Skill

B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.

C.
Three sets, not for time, of:
Pendlay Barbell Row x 6-8
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps
Rest 60 seconds

D. "Annie" 50,40,30,20,10

DU’s + Sit-ups