WARM UP

Dynamic Warm-up x 5:00
+
With an empty BB:
10 Sumo Deadlifts
10 BB Thrusters
20 Double Unders
10 BB Rows
20 Double Unders
10 Front Rack Reverse Lunges
20 Double Unders

PREPARATION

2 Rounds of:
10 X-Band Walks Each Direction
15 Banded Goodmornings (squeeze glutes at top, hard)

STRENGTH


1 X 1

– Take 8-10 sets and work up to a 1RM.

Beginner Option
5 x 5. Adding weight if form permits.


CONDITIONING

Slither
AMRAP 3:
7 Thrusters (95, 65)
7 Bar Facing Burpees
Rest 5:00 then Repeat

L3: (75, 55)
L2: (65, 35)
L1: (45, 25)


-100% effort.
-Try to match scores on second AMRAP.
-Thrusters need to be light and done UB.
-Leave nothing in the tank on this one.

EXTRA WORK

– 400 Meter Sledpull Powerwalk @1/2 BW carrying 2 KB’s farmer carry style.
or 100 Banded Pull-Thoughs
– Reverse Crunch + Deadbug: 4 x 10. Rest 60s.

COOL DOWN

-Foam Rolling or Barbell Love on the Quads: 60 seconds
-Static Stretching 5 minutes

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