Monday, August 14th 2023

WARM UP

@ moderate intensity

3 Rounds

-100m Run

-10 American Swings

-10 Goblet Squats

MOVEMENT/MOBILITY – wall

:30 Wall Sit

15 anterior tib raises

15 calf raises

:20 calf stretch / side

:30 Figure 4

:10 hanging hollow hold + :10 hanging arch hold

5x kip swing

5 knees to Chest

PRIMER – barbell

6 front squats

6 lateral burpees over the bar

6 Back Squats

STRENGTH

E3M x 4

-6 Back Squat @ 65-75%

GET FIT

3 Rounds For Time:

10 Front Squat @ 135/95

10 Lateral Burpee over bar

10 TTB

400m Run

:60 rest

NOTES Front Squat should be a weight that has potential to be unbroken. TTB should have no more than 1 break.

SCALING TTB – 12 V-ups 400m Run – 500m Row