27 August 2018
Warm-up: 800m Run to W. Alabama, 21-15-9: Air Squat, Russian KB Swing, Mountain Climbers
Strength: Back Squat: Work to 4RM then, 2×16 AHAP – No resting at top of reps.
Stamina (don’t post on board): 4 Rounds, not for time: 50m Farmer Carry Walking Lunge, 10x Tire Flip, 25x GHD Sit up.
- Power Clean (115/75)
- Toes to bar or GHD Sit-ups (Scale is Ab Mat Sit-ups)
*30 double under between sets
Cool Down: 5 Sets: :30 Max Effort Echo Bike + 1:00 Wall Sit. Rest as needed between sets.