warm ups
run 1 min
row 1 min
sit ups 1 min
x3
Total Weight Lifted
1 rm Thruster (front squat+push press)
1 rm Overhead Squat
1 rm Deadlift
Mike (Thruster 235/OHS 205/Deadlift 455) 895# 110 pound improvement - awesome
Paul (Thruster 265/OHS 205/Deadlift 495) 965# 50 pound improvement
Death By 10 yds
1 10 yd sprint the first minute
2 10 yd sprints the second minute
etc until you can't make the prescribed # of lengths within the minute.
we made 15 minutes/lengths - sucked balls!
