Warm up
6 min AMRAP:
5 inch worms
10 V-ups
5 hanging knee raises
10 KBS
Endurance
36 min alternating EMOM:
15/12 cal ski
6-12 toes-to-bars
50 ft. sled push
12 double KB swings 20/12 kg
6-12 toes-to-bars
Rest
Note: Choose a load on the sled that allows for it to be competed in less than 25 sec.
For the toes-to-bars, choose a target you can hit UB each time.
UES strength
Warm Up
2 Rounds (10min Time Cap)
3/side World's Greatest Stretch
5 Bootstrappers
5/leg KB Goblet Reverse Lunges
10 KB Goblet Squats
20 Russian KB Swings
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 @ 62% of 1 rep Max Back Squat
2 Reps @ 72%
2 Reps @ 77%
2 Reps @ 83%
2 Reps @ 87%
Back Squat - NO PAUSE- Drop Sets
EMOM for 8 sets
1 Rep @ 95% of Today's 2 Rep Heaviest
Conditioning
3 Rounds- Each For Time
10/leg Sandbag Bear Hug Reverse Lunges (20 total)
20 Sandbag Bear Hug Squats
200 ft Sandbag Bear Hug Carry (In 25ft increments aka 8 lengths)
-Rest 2mins Between Rounds-
RX Sandbag: Over 100lbs / 75 lbs
Sandbag Sub - Double KB Front Rack
RX: 2x53/35
Time Cap: 15 Minutes