Thursday 8/3

1) Deadlift 5 x 5
work to a heavy TnG 5 reps

2) For Time:

Pick your poison one of the following 3 choices:

#1 :

21-15-9

Deadlift 

Front Squat 

(105/70)

#2:

15-12-9

Deadlift 

Front Squat 

(145/100)

#3

12-9-6

Deadlift 

Front Squat

(185/125) 

-Whatever weight you choose, every set of Front Squats need to be unbroken or you have a 50 Burpee penalty at the end of the workout 

All 3 workouts should take somewhere in the 4-8 minute range and be very uncomfortable :) 

3) 8 min AB-RAP

4 minutes of Max Hollow Rocks

-every time you break hollow rocks, hold a :20 plank

right into 4 minutes of Max Flutter Kicks (hands over head)

- Every time you break, hold a :20 plank