WARM UP:

  • 250m row.
  • 10 Inch Worm Push Ups.
  • 10 air squats.
  • Up and Back Broad Jumps (2nd round up and back alligator walk) 
  • 30 sec hollow hold

Mobility:
5:00 mins Wall Hip Flexor Stretch (couch stretch) and Banded Shoulder Bully on Rig (see MOB poster) 

Weight Lifting: 
Back Squat 3-3-2-2-1-1
Start at 75% of 1RM and then increase as from allows.

Workout:  
For time
1000K row
50 Burpees to a target 6' above head. (Jump to bar or ring as target)
40 Atlas Stone or Rock Dead Lift.
30 sledge hammer tire hits (alt)
20 ab mat sit ups.
10 Heavy Thrusters Rock

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