BACK SQUATS
Every x2 min
1x5@57
1x3@67
1x2@75
1x2@86
1x1@90
Cardio x3
300 m row
Directly into 800 m row
Speed up half way through the 800
Rest 1:30
OR
HWPO CLASSIC
For Time:
300m Row
5 Rope Climb
50' Handstand Walk
300m Row
30 Toes to Bar
50' Handstand Walk
300m Row
30 Pistols
50' Handstand Walk
300m Row
5 Rope Climb
50' Handstand Walk
300m Row
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
