WARM-UP
2:00 CARDIO CHOICE
INTO…
A 6:00 RUNNING CLOCK
20 ALTERNATING GROINERS
18 ALT PLANK SHOULDER TAPS
16 COSSACK SQUATS
14 AIR SQUATS
12 HOLLOW ROCKS
10 JUMPING SQUATS CARDIO REMAINING TIME
STRENGTH
TEMPO FRONT SQUAT*
2 SETS x 5 @ 65%
2 SETS x 5 @ 70%
1 SET x 5 @ 75%
3 SETS x 3 @ 80%
* ALL PERCENTAGES ARE BASED OFF 5 REP HEAVY SET. ALL SETS ARE TEMPO SQUATS (311)
WORKOUT
FOR TIME*
20-15-10-15-20
HANG POWER CLEAN 95/65 65/45
BACK SQUAT
*PERFORM 3 UP-DOWNS EVERY TIME THE BARBELL TOUCHES THE GROUND. ATHLETE CAN REST BARBELL ON SHOULDERS IN FRONT OR BACK BUT MAY NOT REST AT WASTE.
(SCORE IS TIME)