Dynamic Warm-up
Then..,
Every 3:00 x 3 sets: 9min
Choose 1:
500/400m Row/Ski
Or
400m Run
Or
.8/.6 Assault Bike
* High Effort /Sustainable!!
Then..,
Back Squat Warmp-up
Set 1: 15 reps light
Set 2: 8 reps at 50%
Then..,
0:00 – 10:00 – Every 2:30 x 4 sets – Back Squat:
6 @ 70%
6 @ 80%
3 @ 90%
2 @ 95%
Make sure are Building on feel or are using percentages. Adjust your 1RM down by 5-10% if your finding you are routinely missing sets. No failed sets!!!
11:00 – 19:00 – Every 2:00 x 4 sets – Front Squat:
5 @ 65%
4 @ 75%
4 @ 80%
4 @ 80%
Then..
For Time: 11min Cap
50/40 Cal
5 Muscle up /5 Pull-up+5Burpees
40 KBS 70/53
5 Muscle up /5 Pull-up+5Burpees
30 Gobelt Squats 70/53
5 Muscle up /5 Pull-up+5Burpees
20 DB snatches 50/35 10/10
5 Muscle up /5 Pull-up+5Burpees
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