FITNESS
Warm-Up.
Three sets of:
Single leg single unders x 10 seconds, left
Single leg single unders x 10 seconds, right
Single unders x 10 seconds
Followed by…
Three sets of:
Glute Bridge Walkout x 3 reps
Scapular Pull-up x 4 reps
Inchworm x 5 reps
Then…
A.
Five sets of:
Barbell Hip Thrusts x 6-8 reps @ 20X1
(go heavy on these – a good starting weight might be around 75% of your 1-RM Deadlift)
Rest 60 seconds
Strict Pull-Ups x Max Reps @ 21X0
(please use some accommodation if needed to perform at least 5 reps)
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
20 Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)
55M. 25PU. 8x 135 HT. 3.5 rounds w/ 35lb KBs.
41-m. 5-8 200 lbs. Did 3.5 rounds. Compete the run on the 4th round but didn’t get to the lunges. I’m out of shape and this is my first CF in a while.