Cash out: 3×20 med ball toss sit ups…
performance 3×10 med ball ghd tosses
Basic
Three sets of:
- Back Squat x 8-10 reps
- Rest 60 seconds
- Supine Ring Rows x 8-10 reps @ 2111
- Rest 60 seconds
- Wall Climbs x 3-5 reps
- Rest 60 seconds
Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
- 10 Dumbbell Ground to Overhead
- 10 Dumbbell Front Squat
- 10 Burpees
- Rest 3 minutes between sets, and pick up where you left off.
Performance
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
followed by…
Every two minutes, for 4 minutes (2 sets):
- Back Squat x 4-5 reps @ 80-85%
Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
- 10 Ground to Overhead
- 10 Overhead Squats
- 10 Burpees
- Rest 3 minutes between sets, and pick up where you left off.