Warm-up Drills
I. Run 400m
II. 2 rounds of
10 x Deadhang Pull-ups
10 x Push-ups
10 x Reverse Walking Lunge Reach (alt.Samson Stretch)
10 x PVC Pass-through
10 x PVC OHS or Wall Facing Squats
III. Mobility
Impact/Focus: Back Squat 3-3-3-3-3
Warm up with 3 sets of 5 reps each before working through the following:
Back Squat 3-3-3-3-3
Post sets/reps/loads to comments.
“Y is for YES!”
Complete as many rounds/reps as possible in 8:00 of
4 x Push/Split Jerk (155/115lbs)
8 x Handstand Push-ups
12 x GHD/Abmat Sit-ups
Rest 2:00
Then…
3 Rounds for time of
20 x Wallball (20/14lbs)
200m Run
Post scores to comments.
Back Squat 3-2-1 75#
“Y is for Yes”
2+16/ 20:00
Back Squat 3-2-1 : 205# x3
Y is for Yes: 3 +5 / 7:01
Back Squats : 175 X 3
Y is for Yes:
4 Rounds (95#, Stink Bugs)
9:58
Back squat 315 x 3
Y is for Yes 3 rds/9:30