Workout of the Day
Fitness
“A. 3 Sets For Quality
Deadstop Front Rack Split Squat x 4 reps /leg
Stone Carry R Shoulder x 20m
Stone Carry L Shoulder x 20m
Body Saw with Sliders x 8-10”
B. For Time (21:00 Cap)
“1200m Run
25 DB Thrusters
800m Run
25 DB Hang Squat Clean + Press
400m Run
25 Devils Press”
*use same DBs for entire workout
5AM, 10AM, 530PM Max Effor Lower Conjugate
“500m row @1;45/2:05
Standing Hip Cars x 2 ea way
then
2 rounds
Strict Pull Up x 6
Seated Leg Extension with KB x 8 ea
GHD Back Ext x 15
”
“Work Up to 5rm Trap Bar Deadlift
*chase ALL sets with 1 heavy wtd box jump to 18″”*
3 sets
x 20m Reverse Sled Drag
x 8-10 Strict Toes to Bar or straight leg raise
”
“E2M x 5
10 Cal bike Sprint”
90/90 stretch x 2min each side