Wednesday July 31st

TEMPO CLEAN DEADLIFT

7 Sets of 1 every 2 minutes

Tempo: 7 Seconds Up, 7 Seconds Down

Set 1: 40%

Set 2: 45%

Set 3: 50%

Set 4: 55%

Sets 5-7: 60%

"NINJA TURTLE"

5 Rounds, Every 4 Minutes: Score is slowest round - goal is to go fast and furious

3 Bar Muscle-ups

6 Toes to Bar

9 Deadlifts (225/155)

15/12 Calorie Assault Bike