Workout of the Day:
Work to a Tough 2 Rep Back Squat
**stay Within +\- :5 Seconds of Fastest Set
5, 4, 3, 2, 1
** These should all be 15 tough reps, the last 1 rep is not a 1RM.
100 Double Unders (stop after every 25 reps)
30 C2B Pull Ups (drop off bar after every 5)
30 UB Wall Balls 10″/9″
50m Bear Crawl *on mats*
** Should take around 56 minutes.
Rest 2 minutes.
Repeat for two more rounds in same sequence. Fight to get same time.
3 Rounds Midline Work
(:45 on :15 off)
GHD Sit Ups
Back Ext @30×1
Partner up for this and alternate rounds on the GHDs. Partner 1 will do :45 seconds of GHD sit ups then rest for :15 and then do :45 of back ext, then get off the GHD. Partner B will then get on and go through the cycle.