Tuesday – 021715

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Trey and Brandon (in the back) showing a strong midline during an L pull-up.

Warm-up/Injury Prevention
Complete 90 second bird dog hold, switching sides every 15 seconds. Then
3 rounds NOT for time:
15 Russian Kettlebell swings
8 Overhead barbell shrugs focusing on external rotation
6 Good mornings with empty barbell

Workout of the Day
4 rounds
200 meter run
15 Toes to bar
15 Deadlifts (225/153)
15 Lateral bar burpees

Rest 2 minutes between rounds.

Each round is a sprint!  If you can Rx the weight, but it takes you a while, scale it down.

Post your scores to the Whiteboard.

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