PART I: Warmup
15 Jumping Jacks
10 Hamstring Pulls L&R
5 Perfect Burpees
10 Hamstring Pulls L&R
Red Band Drills {Squats, Lateral Steps, Forward - Backward Diagonal Steps}
Hamstring Stretching
PART II: Front Squat
Ant/Dan
1 x 5 @ 115/75
1 x 5 @ 125/80
1 x 5 @ 130/85
2 x 5 @ 140/90
A
10 -12 Deficit Dumbell Pushups In Between Squat Efforts
D
Strict Press Between Squat Efforts
1 x 5 Empty Bar
1 x 5 30
1 x 5 35
1 x 4 40
1 x 3 45
PART III: Suicide By Burpees
1 Burpee
1 Reverse Suicide
EMOM
PART II
ReplyDeleteA: Front Squat as Prescribed + 1 x 5 @ 150
3 Rounds 7 - 10 Ring Push-ups
D: Front Squats
1 x 5 @ 75
1 x 5 @ 80
1 x 5 @ 85
1 x 5 @ 90
1 x 3 @ 95 (failed 4th)
Strict Press
1 x 5 15 Bar (Warmup)
1 x 5 33 Bar (Warmup)
1 x 5 40
1 x 5 45
1 x 4 50
1 x 3 50
PART III:
Anthony 10 Rounds Completed
Danielle 11 Rounds Completed