Tuesday 1.30.18

Essentials:
A.
4 Sets
Deadlift x 4-6 reps 60-80%
@Tempo 2020
On the 3min Mark
Or ADAPT

B.
4 Sets
Row x 21 cal
Burpee Box Jump Step Down x 18 reps
Box Dip x 15 reps
Rest 3min

Fitness:
A.
4 Sets
Deadlift x 4-6 reps 60-80%
@Tempo 2020
On the 3min Mark
Or ADAPT

B.
4 Sets
Row x 21 cal 1100/900 cal per hour
Burpee Box Jump Step Down x 14 reps 24/20
Bar Muscle Up x 5/3 reps
Rest 3min
RX+: Ring Muscle Ups

Performance:
A.
4 Sets
Deadlift x 4-6 reps 60-80%
@Tempo 2020
On the 3min Mark
Or ADAPT

B.
5 Sets
Row x 21 cal 1100/900 cal per hour
Burpee Box Jump Step Down x 14 reps 24/20
Muscle Up x 7/5 reps
Rest 3min