09192013- Deadlift and Challenge Day


5/3/1 Deadlift Sets Week One

5 reps at 65%

5 reps at 75%

5+ reps at 85%

Workout of the Day:

Challenge Day: (20 minutes to complete all)

500m Row Time Trial

Move the Mountain Challenge

Battle Ropes- 4 x :20 work/:10 rest

Group Workout:

3 Rounds:

10 Single Arm Kettlebell Swing each arm

15 Sit Ups


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