A) STRENGTH
1) Sumo Deadlift: 1RM in 10 sets. Rest 2:00
– Sets should look like 3-3-2-2-1-1-1-1..
– Goal: Beat 1RM by 5#s
– Beginner: 5 x 5. Rest 2:00
2) Goblet Squat: Build to the heaviest load possible for 25 reps over the course of 4 sets. Rest 2:00
10-5-5-25
Goal = 1/2 BW in KB weight
B) CONDITIONING
AMRAP 12 With a partner:
40 Meter Farmer Carry (Heavy as possible)
20 Goblet Squats (Choose weight)
8/6 Calorie Bike or 12/10 calorie row
*Score = total sets complete
B) EXTRA CREDIT
2:00 Global Foam Roll Hamstrings (60s each)
2:00 Active Straight Leg Raises (60s each)
2:00 of Parasympathetic Breathing
Comments are closed.