Workout of the Day 150423

Weightlifting

Deadlift (3 Clusters 3@70%,2@75%,1@80%)

     % based off 90% of 1RM
     30sec Rest Between Set
     3min Rest Between Clusters

Metcon (Time)

5 Rounds For Time: CAP10

     10 Box Jumps 24/20**
     8 Pull-Ups
     6 T2B

     **Force Step Down

Cash Out 

Mid-Line Stability 

     10 Supermans
     20 Hollow Rocks
     30 Hollow Rocks to Superman Rolls

THEN

     Accumulate 3mins in Hard Plank