Fuel 45mins prior
- CTRL Breathing (inhale for 5 secs | hold for 5 secs | exhale for 5 secs | stay empty for 5 secs)
- Functional Warm-Up Drills - 10 mins
3 Rounds of:
- 250m Row
- 5 x Air Squat
- 5 x Back Squats (45#)*
- 5 x Push-Ups
- 30 sec. plank
*# = lbs
Warm-up to 65% 1 RM back squat
Strength:
- Back squat - 3 reps x 10 sets at 65% 1 RM
Work Capacity:
Complete for time.
- 100 x double unders (or substitute 300 singles) - skipping
- 80 x air squats
- 60 x sit-ups
- 40 x wall balls (20# men/ 12# women) - front squat with med ball. throw for height on wall
- 20 x chest to bar pull-ups
- 10 x clapping push-ups
Durability:
3 Rounds of:
- 15 x sit-ups
- 30 sec handstand hold (start with hands 6”-12” away from wall)
- 10 x back extensions
- Athlete Yoga -- Quick Format 1
Post:
- Hydrate
- Fuel within 30mins
- Complete post-training journal