7-23-13

Workout

Mobility
Warm up

Fitness 
1)  Side plank x 1 x max time per side
2)  Tabata Situps x 8
3)  10 min row for max cal.

Lady's 
1)  Squat Clean; build to a tough single
2)  Back Squat; build to a tough single
3)  20 sets of 3 unbroken pull ups for time

Power
1)  Deadlift 5 rm
2)  Max reps deadlift (5 rm) x 1
3)  Max reps Pull ups x 5; rest 60 seconds
4)  Sprint down 40 and back 40 x 5; rest 60 seconds