Warm up
6 min AMRAP:
5 inch worms
10 squat jumps
20 high knees
30 single unders
Endurance
For time, completing as 2 min work, 30 sec rest, and continuing this way until completion:
100 double unders
50/40 cal row
40 American KBS 24/16 kg
30 burpees
20 box jumps 24/20 in
30 burpees
40 American KBS 24/16 kg
50/40 cal row
100 double unders
Time cap: 27 (11 intervals)
Accessory
2 rounds of:
Max sandbag hold (bear hug)
Note: goal is ~2min. If you get much longer than this on the first round, go heavier on the second.
Alternatively, go for max time of double KB march steps.
UES strength
Warm Up
2 Rounds (10min Time Cap)
:45sec Jump Rope or Rowing
3/side World's Greatest Stretch
5 Bootstrappers
5/leg Box Step Ups
10 Heel Elevated on Box Glute Bridge
Back Squat Warm Up (4mins Time Cap)
Round 1 - 10 Back Squats @ Empty Bar
Round 2 - 5 Back Squats @ 50% of 1 rep Max Back Squat
Back Squat
Every 2:30 Mins for 5 Sets
2 Reps
Rep 1: 5 Sec Pause
Rep 2: No Pause
Suggested Sets:
2 Reps @ 60% of 1 rep Max Back Squat
2 Reps @ 70%
2 Reps @ 75%
2 Reps @ 80%
2 Reps @ 85%
Back Squat - NO PAUSE- Drop Sets
EMOM for 8 sets
1 Rep @ 95% of Todays 2 Rep Heavist
Conditioning
3 Rounds For Time:
15/12 Calorie Row
10 Burpees Over Erg
5 Sandbag Over Shoulder (120/50)
10min Time Cap
Sanbag Subs:
Double KB Clean (53/35)
Barbell Power Clean (185/105)