8/16/21 - Friday
A1) Pause Front Squats 5x3
*Start at 70% of 1RM FS and work up
**3 second pause in the bottom
A2) Rope Climbs or Progressions 5x 1-2
B) For Time:
400m Run
30 KB Swings
20 Toes to Bar or Russian Twists (outdoors)
10 Thrusters
20 Toes to Bar or Russian Twists (outdoors)
30 KB Swings
400m Run
T1- You pick the weight
T2- 53/35 KB and 115/75 BB
T3- 53/35 KB and 135/95 BB
Competitor- 70/53 KB and 165/105 BB
Mobility -
2 Rounds For Quality:
Side Lying T-Spine Rotation x 20 each side
1:00 Pigeon Stretch each side
1:00 Foam Roll Lats (each side)
20 Cat/Cows