Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of:
10 x Wallballs (20/14)
40ft x Bear Crawl
10 x Burpees
40ft x Walking Lunges
III. Mobility
Impact/Focus: Front Squat 5×3
Warm up with 3 sets x 5 reps each. Complete the following workload below with one chosen weight after completing the warm up sets.
Front Squat 3-3-3-3-3
Post loads to comments.
“Armored Sheek”
For Time
100 x Double Unders
Then 3 rounds for time of:
10 x Barbell Front Rack Walking Lunges (5L/5R)(135/95lbs)
21 x GHD/Abmat Sit-ups
Then 100 x Double Unders
Post times to comments.
“Front Squat 3’s”: 145#
“Armored Sheik”: 11:45 – SU x3/85#/GHD
“Front Squat 3’s”: 145#
“Armored Sheik”: 11:45 – SU x3/85#/GHD
Front Squat: 155×3 – a 15lb PR for 3 reps. I think I can do 165 but my legs were not having it today. #murphproblems
Armored Sheek: 14:02 with 85# on the barbell.
“Front Squat 3’s” : 105#
“Armored Sheek” : 12:20 (85#)