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Warmup:
Machine Sprints:30/:30 easy/Sprint x3
Into
20 Banded Goblet Squats
:45 Wall sit Hip abduction (knees in/out)
20 Banded Good Mornings
1:00 CatCows
10 Half Burpees
:45 T-Spine Stretch
20 Lateral Lunges
Front squats
5x3
Work up to a heavy set of 3
**Take 70% of that weight and complete
1x AMRAP
The goal is to complete 6-10
Conditioning:
FT:
3 rounds FT
12 Front Squats (135/95)(115/80)
10 BFB
Rest 2:00
3 rounds FT
12 WallBalls
10 DeadLifts (155/105)(135/95)
*12 min cap
Intent: have a goal in mind when attacking this workout. If you know the BFB will slow you down. Try to push the pace on the Front Squats. With the added rest in the middle you will be able to recover. But In order to finish the workout within cap time you will have to stay moving and possibly stay unbroken.
POWER HOUR
Warmup
3:00 blood Flow +
10-1 banded steps
Into
2 rds:
10 Banded Goblet Squats
10 banded PullAparts
Strength
3 Sets
10 S/A DB DL
10 Tempo Reverse Flys (323x tempo)
-Front squats
5x3
Work up to a heavy set of 3
Take 65% of that weight and complete
1x AMRAP
The goal is to complete 8-10
Beg: 4x10
-Close Grip DB Floor Press
5x12 building to a challenging set
Heavier than last week
**max set of Pushups after ea. Working set
Core:
2x
15 McGill curl ups e/s
10 SL + :10 hold glute Bridge