Warm-up: 3 Rounds: 100 Single unders 8 Plyo squats 8 Push ups Workout: Complete as many rounds as possible in 15 minutes of: 3 Front Squats 225/155# 6 Burpees 250 Meter Row Post number of completed rounds and reps to comments. Powerlifting: A. Deadlift 6 x 2 @60% 1RM; Rest 1:00 B. Deadlift 6 x 2 @65% 1RM; Rest 1:00 C. Squat Snatch- 1 rep @135/95# every 20 seconds for 5 minutes D. GHD sit-ups 4 x 12-15; Rest 1:00 “Benching With Band Resistance” with Shane Sweatt and Laura Phelps-Sweatt – video [wmv] [mov]
