Posted: August 10, 2015 in Uncategorized

WARM UP 

  • Slingshot hip circle
  • Hold bottom of squat 

STRENGTH

  • Pause squat x 2 EMOTM 10 min

CONDITIONING 

          Scaled 

  •     6 rounds 
  • 400m run 
  • 10 back squats 40/20
  • 10 barbell lunges 
  • 10 burpees 

          Advanced

  •      5 rounds 
  • 500m row 
  • 3 thrusters 
  • 6 rear rack lunges 
  • 9 OHS 
  •  Weights starts at 50/30 and increases 5 kg every round. Every set is unbroken. If a barbell is dropped a 10 Burpee penalty is assessed. 

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