
Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Back Squat Week 1
Warm-up as needed (3 sets @ 5,3, and 3 reps each) building to a starting weight 60-65% of a 1RM.
Back Squat x 5rm (15:00 time cap)
Post scores to comments.
“Steamboat Willy”
3 Rounds for time of
Row 500m
15 x Burpee Bumper Ground-to-overhead (45/25lb)
15 x Medicine Ball Cleans (20/14lbs)
Post scores to comments.
235#.
14:11 Rx.
Back Squat 5s : 165 #
“Steamboat Willy” : Modified to 20kg RKB for BBG2OH – 15:22