Thursday 12.6


A.

Four sets of:

Pause Deadlift x 5 reps

Pause for 2 seconds at knee, then extend to full hip and knee extension. Reset before each lift. Start sets around 60-65% of 1-RM and build by feel.

Rest 1 minute

L-Sit Hold on Boxes x 20-30 seconds

Rest 1 minute


B.

4 Rounds for time:

15 Box Jumps (24”/20”)

400 meter run / 500 meter row / .7 Bike

25 Russian KB Swings (70/53)


D2: 53/35

D3: 35/26