Warm up: Every minute, on the minute, for 8 minutes (2 sets each), complete: Minute 1 – Bear Crawl x 45 seconds Minute 2 – W-Holds x 5-7 @ 1313 tempo Minute 3 – Russian Baby Makers x 10 reps Minute 4 – Static Hang x 30-45 seconds
Every minute, on the minute, for 3 minutes (3 sets): Press in Clean (Sots Press) x 4 reps
then Five sets of: Front Squat x 2 reps Rest as needed
Build over the course of the five sets to today’s heavy double.
Workout: For time: 50/35 Calories of Assault Bike (or Rowing) 50 Dumbbell Box Step-Overs (50/35 lb DBs)
A. Two sets of: 60 seconds of Down Ups 30 seconds of Russian Baby Makers 30 second Side Plank each side 30 seconds of Alternating Cossack Squats 60 seconds of Jogging in Place or High Knees or Bunny Hops
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 15:00, perform the following… B. Every minute, on the minute, for 15 minutes (5 sets) for max reps of: Minute 1: 30 seconds of Squat Jumps Minute 2: 30 seconds of Burpees Minute 3: 30 seconds of Handstand Hold
When the running clock reaches 35:00, perform the following… C. Three sets of: 30 seconds of Right Leg Single-Leg Deadlifts immediately into… 30 seconds of Left Leg Single-Leg Deadlifts Rest 30 seconds 60 seconds of Lying Leg Lifts Rest 30 seconds 30 seconds of Right Leg Bulgarian Split Squats immediately into… 30 seconds of Left Leg Bulgarian Split Squats