Paramus 8/16/16

Strength Training
Deadlift 3×5

Conditioning
Fitness
As many rounds and reps as possible in 15 minutes:
10 Push-ups or 5 handstand push-ups
10 Thrusters
10 Calorie row or bike

Performance
As many rounds and reps as possible in 12 minutes:
3 Thrusters (as heavy as possible)
6 Handstand push-ups
9 Calorie row or bike

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
3 Minutes row or bike

Workout
Every minute on the minute for 12 minutes:
Max row
Max kettlebell swings
Max box jumps or step-ups

Then
Tabata sit-ups

Then
Every minute on the minute for 12 minutes:
Max bike
Max kettlebell swings
Max box jumps or step-ups

Cool down
3 Minutes row or bike

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