physical. 09/26/12

Deadlift- 30 reps total.

10-10-10 (weight stays the same)
5-5-5-5-5-5 (weight stays the same)
15-10-5 (weight increases each set)

(Base weights on previous efforts.)

5 minutes rest, then:

Lunge- 30 reps total, uninterrupted.

Choices are full-range lunge*, weighted lunge (suitcase position, back squat rack, mace out front), or regular lunge.

3 minutes rest, then:

Burpees- 30 reps total- 10 reps, 3 sets.

Set #1: Regular burpee
Set #2: Lateral burpee
Set #3: Burpee broad jump

*Our full-range lunge begins with a forward lunge and continues into a rear lunge without the foot touching in the middle. Step far enough forward and back to maintain 90-degree knee bend at the bottom of both F & R motions. Maintain a stable, upright torso throughout.

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Posted: September 26th, 2012
at 6:24pm by Wolf Brigade

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