Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: Back Squat 1RM
Re-test your 1 repetition maximum for Back Squat and note gains made during this past squat centric strength cycle.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up
Back Squat 1-1-1-1-1RM
Post loads to comments.
“Triple Dose”
3 Rounds for time
Row 250m
25 x Wallballs (20/14lbs)
Rest 2:00
Then…
3 Rounds for time
15 x Pull-ups
25 x GHD/Abmat Sit-ups
Post scores to comments.
Back squat 430 x 1
Triple Dose 22:00 Abmat
Round 2
Back squat 430 x 1 No wraps!
Triple Dose 20:37 GHD
“Back Squat” : 225 & and PR!
“Triple Dose”: 19:36 (Abmats)
Back Squat – 355 – PR
Triple Dose – 19:59 – Ab Mat
Back Squat – 175# PR!
Triple Dose – 25:45 – 25 pull-ups (oops) and abmat sit-ups
Back Squat – 220# PR
Tripple Dose – 20:48