Warm-up
400M Run
10M Ostrich Walk
10 Beat Swings
5 Stationary Inchworms
10 Knee to Elbow Twists each side
4 Quad Stretch Toe Touch each leg
5 Slow and Low Squats
10 Beat Swings
10M Ostrich Walk
10 Beat Swings
5 Stationary Inchworms
10 Knee to Elbow Twists each side
4 Quad Stretch Toe Touch each leg
5 Slow and Low Squats
10 Beat Swings
PVC Pipe: Burgener Warm-up
Strength
The Mighty Deadlift
Keeping it light, we work up to 50% of our once 1RM
The Journey Back & Beyond begins now.
Perform slow and with good form with controlled breathing, rest 1.5 min between rounds:
10 Rep
15 Rep
20 Rep
When finished take your weight off the bar and warm up for squat Clean and jerks with:
10 Muscle Cleans
10 Push Press
10 Front Squats
Metcon
3 Rounds:
6 Clean & Jerks (60% of 1RM)
30 Situps
12 Wallballs
8 Slamballs
6 Clean & Jerks (60% of 1RM)
30 Situps
12 Wallballs
8 Slamballs
