Strongfit Warmup:
Rear Delt T, Y, I raises x 2 sets through plus bicep tricep opener x 2 sets through
+
A. Split Jerk 5 x 3 @ 75-80% rest 3 minutes (pause in catch for 3 seconds). 145# done
+
BOTB Chipper (test this out for the event)
400m Run (run 300m for the test)
15 Power Snatch 115/75
30 HSPU
50 Double Unders
15 Overhead Squats 115/75
30 Toes to Bar
500m Row
Strongfit accessory stuff with Steven:
X2: Viking sloth press (35# bars only)
X2: 6 landmine rows(45#bar), 10 sandbag squats (bear hug 80#)
500m sandcarry 60# (no drops)
200' hand over hand rope pull
Rest 2/3 min x2 45#(way too light), 80#
*really excited I finally got to do this! I def felt how my left lat is weaker doing this
Prowler push 200' 90# x 3 (rest 2/3min) light &fast* (last set 160#)
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