THERE WAS AN INFERNO!!!!!
Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)
Impact/Focus: Back Squat Singles
Warm-ups & Working sets versus an 18:00 Running Clock.
Establish a 1RM Back Squat or achieve 5 to 7 sets of 1 rep at a challenging weight.
Back Squat x 1-1-1-1-1-1-1RM
*Build to your best lift on the day, pacing efforts across.
Post scores to comments.
“Embers”
Complete as many reps as possible or distance covered during each interval of work
3 Rounds of
1:00 x Pull-ups
1:00 x Over-Unders
1:00 x Push-ups
1:00 x Jerry Can Carry (25ft=1Rep)*
1:00 x Rest
*2 x Burpees every time you break.
Post scores to comments.
Impact/Focus: Back Squat Singles
160lbs
“Embers”
… Complete
Notes: forgot to count I was too busy yelling at myself in my brain