SUNDAY WORKOUT

GW
10 DRAGON WALKS
10 COSSACK SQUATS
STRETCH

WARM UP
BATTLE ROPE
WALL BALLS
PLYO JUMPS
PLANK
30/30 X 2

STRENGTH WORK 
EMPTY BAR 
10 RDL'S
10 DEADLIFTS

RDL'S
3 X 5
START AT 50% OF DEDLIFT 1RM

CONVENTIONAL DEADLIFTS
3 X 5
START AT 70% OF DEADLIFT 1RM

CONDITIONING
POWER CLEANS
G2OH 25/45#
OH WALKING LUNGES 25/45#

ASCENDING LADDER
2-4-6-8-10-12-ETC....
12 MIN
ADV 95/135
INT 75/115
BEG 65/95