Friday, August 5th, 2022
General Warm-Up
3 rounds
1 minute cardio of choice
12 ring rows
2 gym length invicible hurdle step overs
30 seconds alternating forearm to high plank
1 minute cardio of choice
12 ring rows
2 gym length invicible hurdle step overs
30 seconds alternating forearm to high plank
Strength
30 seconds on / 1 minute off x 4 rounds
overhead barbell hold march
30 seconds on / 1 minute off x 4 rounds
back rack barbell hold march
* similar to strongman yolk training these hold should be heavy. The back rack hold should be heavier than the overhead hold
overhead barbell hold march
30 seconds on / 1 minute off x 4 rounds
back rack barbell hold march
* similar to strongman yolk training these hold should be heavy. The back rack hold should be heavier than the overhead hold
WOD
Workout Format
For time in pairs split the work (30 minute cap)
1600m bike
160 air squats
1600m run
160 push-ups
1600m row
160 sit-ups
1600m bike
160 air squats
1600m run
160 push-ups
1600m row
160 sit-ups