Warm-up: 400 Meter run 3 Rounds: 6 KB Sumo deadlift high pull 4 Kettlebell swings 2 Floor levers Workout: 21-18-15-12-9-6-3 rep rounds for time of: Hang Power Snatch, 75/55# Abmat sit ups Back Extensions Powerlifting: A. Push Press 5 x 3-4 reps @21×1; Rest 3:00 B1. Weighted Pull up 4 x 6-8 reps @30×0; Rest 2:00 B2. Handstand walk 4 x 50 meters; Rest 2:00 C. Sit-ups 5 x 10 reps – weighted/no abmat; Rest 1:00 “What Body Part Are You Working?” with Todd Widman – video [wmv] [mov]
