-Warm up-
:10 Minutes Out
Run 400 meters
30 Single Unders
:05 Minutes Out
Two rounds of:
10 DB Bent Over Row
10 DB Hang Squat Clean
10 DB Push Press
Use at least 40/25.
-Olympic Lifting-
Hang Squat Snatch
-Strength-
Back Squat - 5 (sets) x 4 (reps)
Heavier than last week. Complete on a 3 minute clock.
-Conditioning-
Five rounds for time of:
30 Double Unders
10 Push Presses, 95/65
2 Rope Climbs
Scale load up to 135/95 or scaled down to 75/55. No other weight options are available. For rope climbs, the first scale is 5 strict pull ups (assisted or not) per rope climb. The second scale is ring rows but with a bar in a squat rack.
The time cap for this workout is 12 minutes.
-Cool Down-
As a reminder, cool downs are to be completed after workouts and are not coach led.
Calf Stretch, 1 minute each leg
PVC roll out lats, back, and quads for 2 minutes each
Post all results to comments.
Lynn completes 14.5 with Bryan encouraging him to keep fighting.
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