Warmup (SHOP Warmup)
PVC Stretching
Burgener x 3
Barbell Complex x 2
Leg Blaster x 1
Strength Development
Back Squat 10,3,3,3 (As heavy as you can go without losing near perfect form)
Work
Station 1: 400m Uneven Farmer Carry (53/70) / 30 Log Squats w/20# vest
Station 2: 30 Tire Flips / 30 Burpee Tire Jumps (Flip tire, jump on tire, down, do burpee, repeat = 1)
Station 3: 200 Double Unders / 30 Thrusters @ 95
Station 4: 1000m Row / 30 ATB
Station 5: 400m Wall Ball Run / 30 Wall Ball Shots 20# ball
Complete each station by any means necessary (example: 200m farmer carry, 15 log squats, 200m farmer carry, 15 log squats) before moving to the next station. Start at any station and move to the next available station with no allowable rest between stations. The order of the stations is NOT important, completing each station before moving to the next one IS.
Trickle, 200,
ReplyDeletebacksquat 95,185,225,245(2)
previous pr on the bacsquat was 245 so I am heading in the right direction.
Workout done rx'd except I forgot to do 15 of the log squats so I finished with 15 bar squat jumps. For completion (approx. 45 min)
**nice to see worlock back in action**
Cabana
ReplyDeleteBS 95/185/225/245
as rx'd 42:38
good to see worlock good to see clint but I don't think his abcents was do to having something removed