6/24/14

Buy In: 
4 min of Dynamic Effort @Z1
+
Posterior Focus coach led warmup
+
movement Prep & Mobility 

Fitness / Performance: 
A. Deficit Deadlift ; 5 x 3; NOT TnG @75-83% ascending – (2-4’ def) 
A2: Standing High Box Jumps 1/2/1 format ; super set with each rack pull here

Couldn't do box jumps no box. Worked up to 355 with a 4" deficit. 

C. 
10 Strict Pullups
10 burpees
200m Run
8 Strict Pullups 
8 burpees 
200m Run
6 Strict Pullups
6 Burpees 
200m Run
4 Strict Pullups
4 burpees
200m Run
2 Strict Pullups
2 burpees
200m Run 
4 C2B Pullups
4 Ring Dips
200m Run
8 C2B Pullups
8 Ring Dips
200m Run
12 c2b pullups
12 Ring Dips
200m Run
16 C2B pullups
16 ring dips
200m Run 

18:53. No rings so did regular ring dips. All unbroken until last 16 C2B. Treadmill slowed my time down. I really feel i could have smoked it at the gym.