10 August 2020
Warm-up: 3 Sets: Block Run, 20m Reverse walking lunge, 15x Russian KB Swing.
Strength: Back Squat: Work to heavy set of 5, then 4×5 at 90% of heavy set (Goal should be 5-15lbs heavier than last week).
Stamina: 4 Rounds, not for time: 20x DB SPlit squat (10 right leg then 10 left leg – DB in each hand 45/30), 20x Alternating leg V-up holding DB (10-20lb), 100m Single arm KB front rack carry (50m / side – 55/35 *Focus on tight core and shoulders square forward).
- Hang Power Clean (135/95), ARX is 155/105
- Burpee Box Jump (24/20)
Cool Down: 5 Sets: 1:00 on/off Wall Sits