Workout of the Day 11/21/2013

Strength

Bench Press 3 x 5; add 5lbs. from your last heavy set of 5

Conditioning

Every minute on the minute for 10min perform:

2 Deadlifts 275/155

1 Rope Climb (or 5 strict pull ups)

Extra Work

Row 250m x5 @105% of 1k pace

Every minute on the minute perform:

1 Jumping muscle up or 1 muscle up and 12 hollow rocks x10min

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