Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)
Impact/Focus: Front Squat Triples
Warm-ups & Working sets x 5:00
Then…
Every 3:00 x 5 Rounds total complete the following:
Front Squat x 3 reps
*Build to the heaviest/best three rep possible and hit it for two or more of the final efforts)
Post scores to comments.
“Scars Smile”
For time
Run 400m
21 x Sumo Deadlift High-Pull (95/65lbs)
30 x GHD Sit-ups
Run 400m
15 x Sumo Deadlift High-Pull (95/65lbs)
20 x GHD Sit-ups
Run 400m
9 x Sumo Deadlift High-Pull (95/65lbs)
10 x GHD Sit-ups
Notes: Scaling will be covered during the whiteboard brief.
Post scores to comments.
Front Squat
65×3
Scars Smile
13:13 55# SDHP/ab mat sit-ups