Kith Workouts – 10/14/15

 In Daily Workout

Kith workouts for October 14, 2015.  

Fundamentals Deadlifts

 Fundamentals:

A – Hang power cleans – 3 reps every 45 sec x 10 (moderate load)

B – EMOM x 18

Min 1 – 4 pullup negatives
Min 2 – 12 DB thrusters
Min 3 – 30 sec shuttle sprint (10m down and back)

C – Banded glute bridge hold – 30 sec on, 90 sec rest x 4

Intensity:

A. 3 HSPU (no tempo) x 4

Rest :30-:60 between sets. Try to go unbroken

B. 6 sets:

6 HRPU
9 burpee pullups
6 box jumps
9 v-ups
Rest = Work time, Switch order each set

C. Farmer Hold tabata (4 each arm)

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