Box Brief
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CONDITIONING:
“Dia-bolical”
500 Meter Bike, 21 Deadlifts
500 Meter Bike, 42 Hand Release Push-ups
500 Meter Bike, 15 Deadlifts
500 Meter Bike, 30 Hand Release Push-ups
500 Meter Bike, 9 Deadlifts
500 Meter Bike, 18 Hand Release Push-ups
ALTERNATE VARIATION:
200 Meter Run, 42 Double Dumbbell Deadlifts
200 Meter Run, 42 Hand Release Push-ups
200 Meter Run, 30 Double Dumbbell Deadlifts
200 Meter Run, 30 Hand Release Push-ups
200 Meter Run, 18 Double Dumbbell Deadlifts
200 Meter Run, 18 Hand Release Push-ups
WHITEBOARD BRIEF
Expect this workout to take around 15-25 minutes to complete This workout is about managing the muscular fatigue that comes with the deadlifts and push-ups If we can avoid “slow reps”, we set ourselves nicely to stay moving forward “Slow Reps” are when we get really close to failure, usually leading to a slower stand on the deadlift and lockout on the push-up Break these reps before your movement begins to slow down Consider the bike in between rounds as a break from pulling and pressing
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