Warm Up:
5 mins Cardio
10 3-Way Wrist Walkers
10 Good Mornings (EB)
10 Hang Power Cleans (EB)
10 Front Squats (EB)
10 Shoulder Press (EB)
Strength Starter: Every 20 secs x 20 reps – Deadlift @ 80 – 90%
Rx Workout: 3 RFT (70/50)
1 Power Clean – 1 Front Squat – 1 Bar Facing Burpee
5 Wall Walks
1 Power Clean – 1 Front Squat – 1 Bar Facing Burpee
10 Shoulder to Overhead
1 Power Clean – 1 Front Squat – 1 Bar Facing Burpee
100 Double Unders
1 Power Clean – 1 Front Squat – 1 Bar Facing Burpee
200m Run
Scaled Workout: 3 RFT (42.5/30)
1 Power Clean – 1 Front Squat – 1 Bar Facing Burpee
5 Wall Walks
1 Power Clean – 1 Front Squat – 1 Bar Facing Burpee
10 Shoulder to Overhead
1 Power Clean – 1 Front Squat – 1 Bar Facing Burpee
200 Skips
1 Power Clean – 1 Front Squat – 1 Bar Facing Burpee
200m Run / Row
Burpee Challenge: 30 seconds between sets
Rx – 10 – 20 – 10 – 20 – 10 – 20 – 10 reps
Scaled – 10 – 20 – 10 – 20 – 10 reps
Foundation – 5 – 10 – 5 – 10 – 5 – 10 reps
Core / Cool Down: Coaches Pick
Comments