1 October 2018
Warm-up: Run to Richmond, Make a right to Buffalo Speedway, On the way back, Perform 5 air squats at each Palm tree.
Sit with Palms Reversed on Ground (stretch out forearms for 1:00; Rest 0:30) X 2
Strength: Front Squat: 5×4 (Heavy, Same Heavy Weight each Set)
Stamina (don’t post on board): 4 Rounds, not for time: 20x Farmer Carry Step up (55/35 – 20”/18”), 10x Burpee Broad Jump, 20x GHD Sit up.
- Toes to Bar
- Power Clean (135/145/155/165/175/185/195)/(95/105/115/125/135/145/155)
*30x Double Under after each set
Cool Down: 10 Sets: 10 Hollow Rocks, Rest in Between