CAP60
Warmup:
5 min bike @50%
5 min rower at :35 hard / :25 easy
5 min static stretching (hammies + hips + back)
3 rds at 50-60-70% intensity with rds,
15 / 12 cal bike
15 knee tucks —-> progressing to t2b
15 lunges —> air Squats ——> wall balls
15 Russian kb swings
15 burpees (step down step up, progressing to jump down and up)
45 double unders
+
Change plate chest press outs x 10 reps
Shoulder taps x 20
Good mornings x 10 reps
X 3 rds
A. Deadlift
10 tng reps at 50%
NOT TnG ; reset each rep
5 reps at 60%
5 reps at 65%
5 reps at 70%
5 reps at 75%
3 reps at 80%
5 reps at 83% x 2 sets
Conditioning:
10 rds
5 front Squats 205/143
5 pbar HSPU
5 bar facing burpees
100m Burden Run, Sandbag 80/60 (ish)