1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

February 15th 2013

February 14, 2013

Warm Up

2 rounds of:

3 minutes Double Under Work

Farmers Carry (24kg/16kg) 50 yds.

OH Walking Lunges (PVC) 20 Steps

then,

2 sets of:

100 yds. Sled Push (Sled+90/50)

30 reps Deadlift (135#/95#)

then,

4x10yds. Death March

Games Prep

2x800M Row, 3 minute break

4x400M Row, 2 minute break

6x200M Row, 1 minute break

8x100M Row, 30 sec. break

8 min break then,

4 rounds for time of:

-25 Pull-Ups

-25 Push-Ups

-25 Sit-Ups

-25 Air Squats

8min break then,

Deadlift 6×5 @ 75% of 1RM (2 min break between sets)

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