Warmup:
3:00 Blood Flow
then
2 rds:
12 S/A Windmils
:45 PVC OH Bottom of Squat Holds
12 Banded KB Squats
:30 wide grip dead hangs
Strength
3 Sets Superset
10 Barbell Good mornings
10 KB/DB Front Rack Reverse lunges (5 ea)
Overhead Squats
3-2-1-1-1
Build on each set to a heavy single for day.
Conditioning
14 Min EMOM
Alternating rounds
“Partner Beep test”
7 Thrusters + 7 Pull ups + 7 Burpees (75/55)
At the beep on each minute
One partner will complete all the work within that minute.
At the start of the next minute partner 2 will look to complete all the work within the given minute.
Intent: Intensity level. High. Lower body focus. Anaerobic capacity.
Strategy: Attack! This is to build your body’s awareness of what intensity really feels and looks like. You will complete 21 reps within one minute. Very doable however you must work to make it happen.
If you cannot maintain the 7 reps, than go to 5 per movement. It must be the same number across all three movements. Look to cut your transition time down. You’ll get a full minute to rest. That means you will have equal work to rest. That will fatigue you still after a few rounds, however you will still be able to maintain quality work.
