Warm-up: Alternating Tabata intervals of squats and push-ups
Mobility: Russian babymaker, spiderman with distraction, slow shoulder dislocates
Strength: Squat – 20 minutes – working percentages off 3 rep max – warm up and bump to work set weight – perform 3 sets of 5 reps at 80% (same weight for all work sets) of your 3-rep max established last week
Conditioning: For time (with a 15 min time cap)
- 25 DUs (or one minute max effort of DU, whichever comes first)
- 7 Ring rows
- 9 Wall Balls
- 12 SDHP with KB
- 50 DUs (or two minute max effort of DU work)
- 7 Ring rows
- 9 Wall Balls
- 12 SDHP with KB
- 75 DUs (or three minute max effort of DU work)
Suggested: Feet on 12″ plate stack with top of rings at armpit height, 20/14lb med ball, 32/24k KBs
