Basics:
Four sets of:
- Front Squat x 6 reps @ 2011
- Rest 45 seconds
- Turkish Get-Ups x 2 each arm
- Rest 45 seconds
- Hollow Hold or Rock x 60 seconds
- Rest 45 seconds
For time:
- Run 800 Meters
- 15 Strict Pull-Ups
- 40 Walking Lunges with Kettlebells (heavy)
- 15 Strict Pull-Ups
- Run 800 Meters
Performance
Front Squat
- *Set 1 โ 5 reps @ 65%
- *Set 2 โ 4 reps @ 75%
- *Set 3 โ 3 reps @ 80%
- *Set 4 โ 2 reps @ 85%
- *Set 5 โ 1 rep @ 90%
- *Set 6 โ 3 reps @ 85%
- *Set 7 โ 5 reps @ as heavy as possible
- Rest 2 minutes between sets.
For time:
- Run 800 Meters
- 30 Pull-Ups
- 30 Front Squats (165/110 lbs โ take weight from the floor)
- 30 Pull-Ups
- Run 800 Meters