A. Front Squat @ 3011 tempo 10, 10, 10 rest 2:00 (keep these light and work on perfect form)
95, 105, 115
95, 105, 115
B1. DB Front to Back Lunges x 6/side @ 35#/hand rest 1:00
B2. Sorenson Hold x :30 rest 1:00
B3. Supine GHD Hols x :30 rest 1:00 x 3 sets
C1. Waiter/Farmer Carry Combo x 50'/arm rest :30 bt sides
35# both
35# both
C2. Incline Prone Y's (no weight) x 15 reps rest :30
C3. Side Lying Dumbbell Ext. Rotation x 8/side rest 1:30 x 3 sets
+
For time:
800m Run
100m Sandbag Carry 60# 13 lengths of small room
50 Russian KB Swings
50 DUs
50 Calorie Assault Bike
50 DUs
50 Russian KB Swings
100m Sandbag Carry 60#
800m Run
21:40
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