Friday, August 2nd 2024

WARM UP – rower

24/18 cal row

3 Rope Ground to Standings

MOVEMENT/MOBILITY – barbel

6 back squats

6 front squats

4/4 back rack reverse lunges

:30 child’s pose on barbell

:20 passive bottom squat

then,

8/8 Fire Hydrants

6/6 Figure 4 Rotations

5/5 Side Plank Rotations

5/5 SL Glute Bridge

:20 Star Plank/Side

PRIMER

5 1 1/4 Front Squats

5 Pause Front Squats

STRENGTH

Every 2:30 x 3 Sets

5 Reps @ 65%

3 Reps @ 75%

3+ Reps @ 85%

*like last week, looking for max reps on the last set. Need to get at least 3 reps, anything over 8 and the weight is probably a little light.

*first two sets are extended warm up, really push the final set

CONDITIONING

For Time

8x

18/14 cal row

14 Air Squats

2 Rope Climbs (Rx+3 Rope Climbs)

*24min CAP

NOTES Time CAP will be tight if you are not effcient at rope climbs. 3 minutes to finish a round. Scale to 1 rep if needed.

MODIFY 2 Rope Climbs -2 1/2 reps – 1 rep OR 3 rope get ups