Warm Up
Coach’s Choice

MOB
Athlete’s Choice


A. Stamina Squats
Alternating On the Minute for 12 mins
Min 1 - 3 Front Squat
Min 2 - 6 Back Squats

Barbell: 55-60% 1RM Back Squat

B. Charlie Horse

"Charlie Horse" Part #1 (On the 0:00)
For Time:
10 Wallballs, 10/8 Cal Row
20 Wallballs, 10/8 Cal Row
30 Wallballs, 10/8 Cal Row
40 Wallballs, 10/8 Cal Row
50 Wallballs, 10/8 Cal Row

"Charlie Horse" Part #2 (On the 15:00)
3 Rounds:
30 Sit Ups
50' Handstand Walk
75' Dumbbell Front Rack Walking Lunge (50's/35's)

On the 30:00
2 Rounds:
WALKING PACE, DO NOT RUN
With two 35/25# KBs
400m Farmers Carry (short lap)
200m Front Rack Carry (to church and back)
100m Overhead Carry (NJ Ave)

C. 21 Guns
For time:
21-15-9
Strict Chin Up
Strict Dip

Comment