thursday: junk yard dog+burgener warm up + skill transfer exercises.
|great box....great people!|
1. back squat: 10 sets x 3 reps at 60%
2. pause front squat: 5 sets x 3 reps at 60%
3. abs: your choice 100 reps!
Warm Up: Row 500m, then range of motion and mobility work with bands.
Strength: Work up to a 3 RM back squat, then back it down 10kg and perform 3x3.
Work Capacity: "Jackie". Complete the following for time:
50x thrusters (45#/35#)
30x pull ups
Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x Reverse hypers (AHAP)