Friday, September 18, 2020

Part 1

A1. Back Squat. 8 reps@ 2020 tempo @ 65-70% of max

A2. :30 slingshot marching

x8 minutes

Part 2

B1. Single leg elevated hip thruster x 10/side

B2. Front foot elevated split squat x 5/side -non alt.-

x8 minutes

Part 3

5:00 on

10 single arm db thrusters (5/side), 55/35#

6 burpees over DB

4 step down box jumps

**after the 5 min

You have 5:00 to run 900m

5:00 AMRAP

10 single arm DB hang power clean (5/side)

6 slider mountain climbers

4 step down box jumps 24/20'“