Warm-Up
“Mind Muscle” Full Body CARs Routine
Followed by…
Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)
Followed by…
Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20
A.
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .
B .
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
10 Dumbbell Squat Clean + Thrusters (55/35 lbs)
10 Toes to Bar or 20 V-Ups
11+1
7 db35/ttb
A. 8+2
B. scaled to 50# dbs
3+ 8 clusters*
*I assumed all clusters start with db heads touching the ground, if it can be a hang clean would have had more.
A. 10’AMRAP
2′ bike 7/8 RPE (no erg bike)
Max rounds of
5 strict pull ups
10 push ups
15 heel elevated Air squats (due to gradual exposition to full rom)
# 6 rounds + 15
Rest 4’30”
B. 10′ AMRAP
2′ bike 7/8 RPE (no erg bike)
Max rounds of:
10 1-arm db “power clusters” (same goal, avoid full ankle flexion)
10 ttb
# 4 rounds
8 + 2 rx
3 + 0 50# db