Warm-up/Activation
500m row @1:55-2:05/2:20-:2:25
8 inch worms
10 supermans
10 alt. supermans **https://www.youtube.com/watch?v=nCac1SZNmnY
:20 sec hollow hold
–
500m row @1:50/2:10
3 Rounds
5 strict pul-ups
10 push-ups
15 air squats
**Attempt these reps in one set. If sets are broken then move on to next exercise. Ex: 5 pull-ups or max attempt towards 5. 10 push-ups constant movement or max reps till you need to rest, in that case you would move onto air squats. Repeat.
3 Rounds
7 BB Front squats
7 BB Push presses
7 T2B
7 PVC dislocates
Mobility
:45 sec front rack stretch **each side
:60 sec banded hip flexor/extension stretch **each side **https://www.youtube.com/watch?v=I3Jd3on4Bak (1st stretch)
Strength
“0-8”
Warming up to starting percentage
“8-23”
5 Lateral Burp. + 2 C&Js @60-65% every 3 mins
x5
**every 3 minutes perform 5 lateral burpees & 2 C&Js
**If BB movement feels good & moving well you can increase load every round. Do not exceed more than 75%. Movement should be the focus, confidence to get right on the BB with little to no rest from burpees & 1st C&J attempt
Conditioning
For Time
50/44 cal bike
100 DUs
25 GHD sit-ups
5 Rope climbs
–
40/35 cal bike
80 DUs
20 GHD-S
4 RC
–
30/26 cal bike
60 DUs
15 GHD-S
3 RC
–
20/17 cal bike
40 DUs
10 GHD-S
2 RC
–
10/8 cal bike
20 DUs
5 GHD-S
1 RC
BE Complete
4-5 RNFT
30FT Front rack yoke walk
60FT Sled pull @heavy
90FT FC @100/80 #DBs
Strength
5 Lateral Burp. + 2 C&Js @60% (ascending to no more than 75%) every 3 mins
x5 (105#, 115#, 125#, 135#, 145#)
Conditioning
Total Time – 30:32, Bike power output was kept at 305-315 Watts)
50 cal bike
100 SUs
25 GHD sit-ups
5 Rope climbs (Split time 8:31)
—————–
40 cal bike
80 SUs
20 GHD-S
4 RC (Split time 7:46)
—————–
30 cal bike
60 SUs
15 GHD-S
3 RC (Split time 6:18)
–————–
20 cal bike
40 SUs
10 GHD-S
2 RC (Split time 5:00)
–————–
10 cal bike
20 SUs
5 GHD-S
1 RC (Split time 2:55)
DU’s were very spotty today (very disturbing) so went with singles to keep the pace/intensity.