Dropped in to Big Mike's 1:15 class at SICFIT Austin this afternoon. I got to roll with a stellar crew (Ingrid, Jess, Walt, and Chad) that got after some serious work!
3 rounds for time, approx 3 minute rest interval:
5 pullups w/40# vest
15 medicine "bag" slams @ 30#
1:29 @ 285# deadlift - 1:03 @ 255# - 1:18 @ 255#
This smoked me! I did single reps @ 285#, split 255# 3-2 in the second round, and 3-1-1 on round three. My heart-rate was always just starting to come down when it was time to go again... tough!
30 seconds work (15 sec max ring dips, 15 sec max pushups) for total reps, approx 1 minute rest interval
30 - 24 - 19
The first round felt great! Rounds two and three not so much, they got rough in a hurry...
Tasty stuff - thanks Mike! Happy Labor Day y'all!