Thursday, June 30th, 2022
General Warm-Up
15 minutes as many quality reps as possible
20 single unders
20 double under attempts
10 scapular push-up to downward dog
20 lunges
20 glute bridges
5 minutes demo and form check
squat to med ball 3-6 reps
squat empty hand front squat to med ball 3-6 reps
pvc pipe front squat to med ball 3-6 reps
20 single unders
20 double under attempts
10 scapular push-up to downward dog
20 lunges
20 glute bridges
5 minutes demo and form check
squat to med ball 3-6 reps
squat empty hand front squat to med ball 3-6 reps
pvc pipe front squat to med ball 3-6 reps
Strength
every 1:45 minutes on the minute x 5 rounds
front squats x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will creep close to your 5 rep max.
front squats x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will creep close to your 5 rep max.
WOD
Workout Format
4 rounds (15 minute time cap)
15 sandbag ground to shoulder
15 sand bag squats
200m front hug sandbag carry
*Keep your core strong the front hold carry can really fatigue your low back
15 sandbag ground to shoulder
15 sand bag squats
200m front hug sandbag carry
*Keep your core strong the front hold carry can really fatigue your low back