Workout of the Day 11/11/2013

Strength

Backsquat 3×5; add 5lbs based off top set of most recent set of 5

Conditioning

“Rankel”
Complete as many rounds as possible in 20 minutes of:

6 Dumbbell Deadlift

7 Burpee pull-ups

10 Russian Kettlebell swings

Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23

Extra Work

V-Ups 3×12

Weighted pull up 90%x1x5

Post your loads and rounds to comments.

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