PRIMER: (5 Min)
2-3 Sets, not for time:
8 Suitcase Deadlifts, each side (Video)
8 Double-Kettlebell Front Rack Step-Ups, 4 each leg (Video)
4 Barbell Rollouts (Video)
STRENGTH: (20 min)
#box squats
On the Minute x 10
2 Box Squats @ 60% of 1RM Back Squat
#front squats
Set #1 – 7 Reps @ 60% of 1RM Front Squat
Set #2 – 7 Reps @ 63% of 1RM Front Squat
Set #3 – 7 Reps @ 66% of 1RM Front Squat
Set #4 – 7 Reps @ 68% of 1RM Front Squat
BeachFit will do:
AMRAP 20
10 Cal Bike
10 KB Deadlifts
10 Goblet Squats
10 Plank Taps each side
WOD:
#body armor
Not for Time:
10-9-8-7-6-5-4-3-2-1:
Barbell Bent Over Rows (Video)
Dumbbell Bench Press
*10 AbMat Sit-Ups after each round
On both the barbell rows and dumbbell bench press, we are looking for moderate loads. Weights that we are very, very confident we could complete unbroken on each set, from ten down to one.