• 1000m Row
• 5 sets:
1. Headstand Push Ups x 3
2. Advanced Frog Stand x 10-12 seconds
• 3 sets:3. Pistols x 5 (each leg; add weight if able)
4. Glute Ham Raises x 5
STRENGTH
Front Squats: 1 x 5 @ 80% Front Squat 1RM, 2 x 3 @ 85%, 3 x 1 @ 90% – rest 1:00-2:00 between each set.
• Notes: If you have not established a Front Squat 1RM, you can estimate it using 85% of your Back Squat 1RM and then apply the appropriate percentage for the set.
CONDITIONING
For time:
200m Run with 35/25# Plate
10 Bench Press @ 75% Bodyweight (BW)/55% BW
30 Burpees
200m Run with 35/25# Plate
8 Bench Press @ 75% BW/55% BW
20 Burpees
200m Run with 35/25# Plate
6 Bench Press @ 75% BW/55% BW
10 Burpees
