04/12/2021

Warm-Up:
3 Rounds x
Row 250m
20 Hollow Rocks
15 Air Squats
+
3 x 45 sec on/15 sec rest
Gymnastics Plank
+
EMOM x 3
6 Deadlift – light
6 Bar-Facing Burpees
+
EMOM x 3
5 Deadlift – medium
5 Toes to Bar

For Time:
50 Deadlift @ 225/155
50 Bar-Facing Burpee
50 Toes to Bar

Strength:
Primary – Back Squat
3 x 20 @ 60-70% of 5RM; pause reps are okay
– record best weight

Secondary:
4 Rounds x
20 Alt Rev Lunge w/ Barbell in Front Rack
30 KB Swings

Tertiary:
4 x
10-15 Barbell Hip Thruster
Rest 1 min

4 x
10/10 Box Step Ups w/ DB

4 x
12-15 GHD Back Extension
12-15 Goblet Squat
200ft Front Rack KB Carry

Conditioning
Primary – Assault Bike
EMOM x 12
hit Average Cals from 8 min test; hard sprint for 10 sec, cruise to remaining cals.

Secondary
15 min x
Row 90sec at 2k row pace
10 Burpees
10 Box Jumps
– record total calories

Tertiary
12 min x
200ft Farmer Carry
200m Run
100ft Sled Drag (strap up a TRX band to a sled and go backward)