"Deadly Sins"(5.2.2011)

Big John in the Midst of his Burpee Box Jump!

A. Dynamic Warm-Up:
“Vagabond Warm-Up”
Knee to Chest Walk
Walking Quad Stretch
Inch Worm
B. Mobility Warm-Up:
1. High Proximal Hamstring Stretch: 2 Minutes each Hip
2. High Proximal Hamstring T-Ball MOB: 90 Seconds each Hip
C. Conditioning Workout of the Day:
“Deadly Sins”( 7 Rounds for time of):
7 Deadlifts @ 275 lbs/175 lbs
Run 100 m
7 Ring Dips
Run 100 m
7 Strict Pull-Ups
*Level 1*
5 Rounds of:
Deadlifts @ 165/85 lbs, PVC Dips, Body Rows
*Level 2*
6 Rounds of:
Deadlifts @ 215 lbs/125 lbs, Push-Ups, Banded Pull-Ups
*Level 3*
7 Rounds of:
Deadlifts @ 275 lbs/175 lbs, Ring Dips, Strict Pull-Ups
Post Time to Complete to Comments.