Prep Work (6 Minutes)
A.
All movements x 30 seconds per side
Warm Up (5 Minutes)
A.
One set of:
Perform the entire set on one side first.
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- Single Arm Overhead Squat OR Single Arm Front Rack Reverse Lunge x 12
Warm Up Option B
3 Minute AMRAP
- 20 x DB Deadlift
- Run x 200 meters
- Golbet Squat x Max reps until clock hits 3:00
Core (6 Minutes)
A.
Every 30 seconds x 3 sets
Strength (16 Minutes)
A.
*There is another option below if you are crunched for time or want a different stimulus.*
Every 2 minutes x 5 sets
*Row x Calories before sets one – five of your squats.
Men – 15/12
Women – 10/8
- 4 x @ 62.5%
- 3 x @ 67.5%
- 2 x @ 72.5%
- 1 x @ 77.5%
- 1 x @ 82.5%
When the clock hits 11:00 complete
Every 2 minutes x 3 sets
- Back Squat x 7 @ 67.5%
Option B.
Conditioning (12 Minutes)
A.
For Time:
- Run x 400 meters
- Kipping Toes To Bar OR Hanging Leg Raise x 20
- Run x 400 meters
- Kipping Toes To Bar OR Hanging Leg Raise x 15
- Run x 400 meters
- Kipping Toes To Bar x 10 OR Hanging Leg Raise x 10
Extra Credit (10 Minutes)
10 Minute EMOM
- 12 x Cossack Squats
- 20 x GHD Hip Extension
Recovery ( 5 Minutes)
A.
All movements x 30 seconds per side
Stretching ( 5-15 Minutes)
A.
Each stretch the duration is per side
- Twisted Lizard x 60 seconds