Prep:
3 Sets:
30 sec AB easy
10/side Leg Swings
5/side Quadruped T Rotations
Fitness:
A. 3 Sets:
Sorenson Hold – Max Hold
15/side Fire Hydrants
no set rest (whenever GHD is open)
B. Clean Grip DL
4,4,4,4 @ 4111
Every 3min
53-55% of your 1RM Deadlift across
C. EMOM16
1- 10 alt DB PS 50/35
2- 30 sec Wall Sit
3- 40 sec Farmer Carry Hold – Tough weight/hand
4- 20 sec max Burpee Box Jumps 24/20
Can add weight to wall sit and to DB.
Score is total burpee BJ
Essentials
A. 3 Sets:
Sorenson Hold – Max Hold
15/side Fire Hydrant
no set rest (whenever GHD is open)
B. Clean Grip DL
4,4,4,4 @ 4111
Every 3min
50% of your 1RM or light loads across
C. EMOM16
1- 10 alt DB PS 35/20
2- 30 sec Wall Sit
3- 40 sec Farmer Carry Hold – Tough weight/hand
4- 20 sec max Burpee Over DBs
Score is total burpees