Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of high knees, air squats, squat hold
- Couch Stretch – 1 Minute per side
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Strength: Front Squat (17 Minutes)
- Establish a new 1 Rep Max
*Retest week! Be aggressive and shoot for the PR
*Focus on getting in a proper amount of warm up sets
*Make sure you rest between heavy attempts
*Belt, knee sleeves, weightlifting shoes for added support
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Workout: For Time
Rd1:
- 500 Meter Row OR 1200 M Bike
- 32 Alt Front Rack Lunges (95/65)
- 8 Burpees to a plate (45)
Rd2:
- 500 Meter Row OR 1200 M Bike
- 24 Alt Front Rack Lunges (95/65)
- 8 Burpees to a plate (45)
Rd3:
- 500 Meter Row OR 1200 M Bike
- 16 Alt Front Rack Lunges (95/65)
- 8 Burpees to a plate (45)
*Burpee to a plate standard:
- Burpee can be done on the side of the plate or facing
- Chest + thighs on the ground
- Both feet land on top of the plate
- No full extension needed at the top of the burpee
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Cardio Option: For Time
Rd1:
- 500 Meter Row OR 1200 M Bike
- 32 Alt Goblet DB Lunges (50/35)
- 8 Burpees to a plate (45)
Rd2:
- 500 Meter Row OR 1200 M Bike
- 24 Alt Goblet DB Lunges (50/35)
- 8 Burpees to a plate (45)
Rd3:
- 500 Meter Row OR 1200 M Bike
- 16 Alt Goblet DB Lunges (50/35)
- 8 Burpees to a plate (45)
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Bicycle Crunches
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