warmup
core -
tabata
vtucks
hollow hold
STRENGTH
Back Squats
build to 87.5%
Hit 77-82.5%
3x5 reps
WOD
3 rds
15/12 cal bike
10 burpee touch bar
6 Bmu or 60% of max
(Sub 10 ctb pull-ups:/banded
rest 2 min
xtra -x2
10 sandbag reverse lunges 150/100
50 ft sandbag carry
rest 1:1
Use Heavy KB as a substitute!
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
