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“Protect ya neck”
On the 0:00…
800m run
On the 8:00…
3 RFT:
10 Power Snatch (115/75)
25 wallballs
On the 18:00
800m run
On the 26:00
3 RFT:
10 Thrusters (115/75)
12 TTB
On the 34:00
800m Run
STRENGTH POWER HOUR
WARM-UP
3 MIN BLOOD FLOW
INTO
10 KB GOBLET SQUATS
6/6 SINGLE LEG RDLs
10/10 SINGLE GLUTE BRIDGES
5 CARS https://m.youtube.com/watch?v=Sb5imZbEU7Q
STRENGTH
SUPERSET
4 x 10 BOX/BENCH SQUATS
10/10 SINGLE LEG SQUAT TO TARGET (BENCH/MED BALL/BOX. MODIFY BY ADDING AIREX PAD TO BENCH TO SHORTEN ROM OR USE STABILITY BALL AGAINST WALL
ACCESSORY
4 ROUNDS DUMBBELL COMPLEX (DO NOT DROP DBs)
15 RDLs
12 REVERSE LUNGES
9 FRONT SQUATS
1 min rest in between sets
CORE FINISHER
2xs
1:00 plank
:30sec rest
1:00 hollow rocks
:30 rest
1:00 dead hang
:30 rest