Warm Up
Row or Bike 2 minutes
Dynamic Hip Mobility
Then, 2 Rounds:
- Bear Hug Medball Squat x 12 (20/14lb)
- Burpee x 8
Workout of the Day
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat @ 30X1
- Set 1 – 6 reps @ 70%
- Set 2 – 4 reps @ 75%
- Set 3 – 2 reps @ 82%
- Set 4 – 4 reps @ 75%
- Set 5 – 6 reps @ 70%
B. 1 Set
- Back Squat x Max Unbroken Reps @ 82%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
C. Complete as many rounds and reps as possible in 10 minutes of:
- Burpee Pull Up x 5 OR Burpee Muscle Up x 3
- Alt DB Snatch x 10 (50/35lbs)
- Wallball x 15 (20/14lbs to 10/9′ target)
