Two sets of:
Run x 200m
Walking Lunge x 10 reps
Air Squat x 10 reps
Side-Plank x 30 seconds per side
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 5 reps @ 32X1 + 3 Squats, no tempo
A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Sets 1-3: 4 reps @ 80%
*Sets 4-5: 8 reps @ 70%
B.
Two sets for max reps, each against a 4-minute running clock, of:
500 Meter Row
15 Thrusters (95/65 lbs)
Max Reps of Bar-Facing Burpees
Rest 4 minutes between sets.
A. Ok
B. 10-9 reps Rx
A. 197.5 (oops mis read)-192.5-192.5-167.5-167.5
B. rx 8/7
A. Back Squats
Sets 1-3: 185lbs x 4; Sets 4-5: 165lbs x 8
B. RX
8 Bar Facing Burpees
13 Bar Facing Burpees
A.
160/140lbs bs
B.
23/21 bfbs
A. 155#x4/155×4/165×4/135×8/140×8
B. 6/8
A. 120kg/100kg
B. 2min + 18 / 1:45”min + 23 burpees