Warm Up: 3 Rounds
20 seconds each move:
Step Up; Lat Over; Bench Dip
Palio Chair; Plank; Superman
Performance: Build to heavy 1 rep back squat
10 rounds:
1 back squat @ 1.5 bodyweight or heavy 1 rep
40 yd Farmer Carry
Fitness:
3 x 5 Db Front squat
*work up to heavy 5 and hit all 3 sets w/ same DB’s
40yd farmer carry between sets (down and back)
“Hater’s Gonna Hate” X 5 rounds
3 atomic BUrpee no press
6 Thrusters (using same db’s)
9 Pull Ups/ ring rows
12 Lat Overs 20/16
15 Sumo deadlift High Pull (53/35)