1 July 2020
Warm-up: 3 Sets: 300/250m Row, 15x Goblet Squat (light) with a Dumbbell, 8x Burpee over the Dumbbell
Strength: Front Squat: 7-5-3-3: Increase weight slightly from last week on all sets. Last set of 3 should be heaviest set.
Stamina: 4 Rounds, not for time: 25m Walking DB RDL, 50m Burpee broad jump, 20x DB Plank Row.
- Power Snatch (95/65)
- Box Jump (24/20)
- Push-up on the Bar (no push-ups on anything with 10# on them, must be 15# or more)
Cash Out: Sul Ross Run!!!!!
Cool Down: (Rower / Bike / Ski erg / Run), 8 Sets: 20 seconds Max effort / :40 Rest.