September 6, 2019 – Strength and Conditioning

Perform just like the song the 1, 2-1, 3-2-1, 4-3-2-1,…
"12 Days of Deadlift"

A.

For Time:
1 Deadlift @ 90/70 kg
2 Strict Pull-Ups
3 Devil's Presses @ 22.5/15 kg
4 Handstand Push-Ups
5 Dumbbell One-Arm Overhead Walking Lunge Steps
6 Sit-Ups
7 Burpees
Handstand Walk 8 meters
9 Push-Ups
10 Calories of SkiErg
11 Calories of Rowing
12 Chest-to-Bar Pull-Ups
Time Cap: 35 minutes

*Deadlift > performance – 120/90kg
*HSwalk > Fitness – 4 wall climbs
*C2B pull ups > performance – muscle ups
*sit ups > GHD

Mobility/ Flexibility

Coaches lead…

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