6/19/14

A ) Deadlift: work up to 5RM for the day for one set, rest as needed between sets (aka 5^th rep should be really challenging!)

B ) 3 min AMRAP – 95%:

400m run + max Bar Muscle Ups (OR sub 3 pull ups + 3 dips per muscle up)

+ Rest 3-5 min (work on banded mobility during this time – focus on upper body; traps, lats, scap, pecs)

C ) 3 min AMRAP – 95%:

20 calorie row + max wall ball in time remaining (14/20lb)

+ Rest 3-5 min (work on banded mobility during this time – focus on upper body; traps, lats, scap, pecs)

D ) 3 min AMRAP – 95%:

30 box jumps + max burpees in remaining time

*Post results to comments.

Adaptation, Not Exhaustion