A. Snatch Grip RDL @31×1; 8-10×4; Rest 2 minutes
4 Sets of 10 w/ 95 lbs
B. WTD Pull up @20×1; 3-5×3; Rest 90 seconds
no weight used. 1 set of 5, 2 sets of 4
C. WTD Dip @20×1; 3-5×3; Rest 90 seconds
3 sets of 5 holding 20 lb DB
D. DB Incline YTA @1111; 8-10/letter x3; Rest 75 seconds
10 per letter holding 5 lb plates
+
10 sets
1,000 meter run
Rest 2 minutes
1) 4:05
2) 4:05
3) 4:14
4) 4:18
5) 4:19
6) 4:19
7) 4:23
8) 4:26
9) 4:28
10) 4:25
Completely died on this one. Lesson learned…
btittle3 