FRIDAY

STRENGTH

Superset

4 Rounds

8 DB Bulgarian Split Squats per leg-Same weight each set.  This should burn on the last reps

10 Barbell Strict Press-Same weight each set

3/3/3/3/3

OPEN
“Deadbeat”
4 Rounds:
21 Deadlifts (155/105)

walking lunge one lap around the rig
9 Strict Handstand Push-ups

PERFORMANCE
“Deadbeat”
4 Rounds:
21 Deadlifts (155/105)
walking lunge one lap around the rig
9 Dumbbell Strict Press (50/35) 

FITNESS
“Deadbeat”
4 Rounds:
21 Deadlifts (155/105)
walking lunge one lap around the rig
9 Dumbbell Strict Press (35/25) 

CORE WORK:

100 Russian twists w (2) 5# plates