Warmup
Strength EMOM 10
Back squats 5
Front squats 3
82-85% of FRONT SQUAT
WOD
‘Scuba Steve ‘
Every 2:30
14/10 cal assault
8 BBJO 24/20
Then Max shoulder to OH 50/35
Continue until 100 shoulder to OH complete!
Level 2
10/7 ASSAULT
6 BBJO 24/20
Continue until 100 SHOULDER TO OH 35/25 complete!
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
