06/01/2015

Strength:

1) Pause front squat: 10 rounds – Every 90 seconds, complete:

-1x Pause front squat (5 second pause in bottom position. Work up to a max for the day)

2) 5 rounds (10 minutes) – EMOM, perform:

-Odd minute: 5x DB burpee box jump/step overs (24in/20in…you choose the weight but should take you around 30-40 seconds to complete)

-Even minute: 2/1x rope climb, legless (If you can make the first one an L-sit rope climb, go for it)

Work Capacity: Complete the following for time:

-2,000m row

Or,

-1 mile sandbag sprint (40#/20#)

Core: 3 rounds-

-Max effort Chinese/face up plank hold (AHAP)

*For these, you will be parallel to the floor but have your shoulders and feet up on 20″ boxes. The weight will be placed on your core/belly and you will stay supine for as long as possible. Rest as needed between sets, but choose a weight that you can maintain position in for at least 30 seconds, on the last round.