Compete/Train

PART 1:
For Time:
1-10 Push Ups
10-1 Deadlifts 155/225 M110/165

Every Round Adds Up to 11 Reps
*Score = Time it takes to complete the workout

PART 2: BACK SQUATS
Back Squat for load:
#1: 5 reps @ 65% 1RM
#2: 5 reps @ 73% 1RM
#3: 5 reps @ 78% 1RM
#4: 5 reps @ 78% 1RM
#5: 5 reps @ 78% 1RM
#6: 5+ (Max reps @ 78% 1RM)

*Score = Heaviest Load

Sweat

PART 1:
For Time:
1-10 Push Ups
10-1 Deadlifts 105/155 M80/115

Every Round Adds Up to 11 Reps
*Score = Time it takes to complete the workout

PART 2: BACK SQUATS
Back Squat for load:
#1: 5 reps @ 65% 1RM
#2: 5 reps @ 73% 1RM
#3: 5 reps @ 78% 1RM
#4: 5 reps @ 78% 1RM
#5: 5 reps @ 78% 1RM
#6: 5+ (Max reps @ 78% 1RM)

*Score = Heaviest Load

AFTER PARTY
Run Intervals (500m for Bike Intervals):
5 Sets:
200 Meters at Fast Pace
200 Meters Recovery Jog

Rest 2 Minutes

3 Sets:
200 Meters at Faster Pace
200 Meters Recovery Walk

Rest 2 Minutes

200 Meters at Fastest Pace

Total Time: 21:00-25:00

 

AT HOME:
For Time:

1-10 Push Ups
10-1 Double Dumbbell Deadlifts