Warm-up/Activation
Running clock:
5 min bike @80%
Into
3 min bike: :20 sec easy/:20 sec hard
+
2 Rounds
10 banded goodmornings
5 slam balls
10 seated WB Russian twist **video
+
AMRAP 7
10 alt hang KB squat clean thrusters
10 box jumps stepping down & up
10 knee tucks
+
Mobility
5-7 mins
**Focus should be squat position, hips, & ankles. Stick to banded or body weight stretching methods.
Strength
**10 mins to warm-up to starting percentage
Back Squat: building up to a heavy double every :90 sec
**Starting weight will be @70% of your 1 RM. Every :90 sec increase your workload by #10s till max weight. You may drop down to 5# increments in later rounds if needed
Conditioning
AMRAP 18
1250m buy in,
AMRAP
21 WBs @20/14
15 GHD sit-ups
90” Farmer carries @heavy
**1k row should be completed @ a hard effort from start to finish. Once row is completed the focus will turn to WBs, sit-ups, & farmer carries.
Be Complete
NFT
400m Bear Hug walk **holding heavy sand bag
200m BW walking lunge