Monday, December 8, 2014 - Workout

Warm-Up:
- 300m Run
3 rounds -
- 10 OH Squats (same)
- 10 Dive-bomber push-ups
- 10 Barbell Rollouts
- 10 Mountain Climbers

Strength:
- Find 1RM - Push Press

Conditioning:
3 Rounds, each in 4 minutes -
- 400m Run
- 10 Deadlift (255/185)
- AMRAP of:
     - V-Ups
     - Deficit Push-Ups (hands on bumper plates 45/35)
     - Weighted Alternating Box Step-Ups (24/20, 60/40)
- Rest 2 minutes between rounds
(Perform 1 round with each of those movements, your score for the workout is your total number of v-ups, push-ups, and step-ups added together)

Please post your workout results to comments.