Mobilize, then:
Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
18/13 Calories of Assault Bike
8-12 Toes-to-Bar (fast and efficient)
10 Single-Arm Dumbbell Overhead Squats (35-54: 50/35 lbs; 55+: 35/25 lbs – 5 per arm)
A.
Every 2 minutes, for 20 minutes (10 sets) for times of:
200 Meter Run (on Assault Runner if possible)
*Power Cleans*
*Set 1-2: 5 reps @ 60%
*Set 3-4: 4 reps @ 65%
*Set 5-6: 3 reps @ 70%
*Set 7-8: 3 reps @ 75%
*Set 9-10: 2 reps @ 80%
Please record times and make note of the loads used for this portion of the workout.
*Compare to August 17, 2021
B.
Every 90 seconds, for 27 minutes (3 sets) of:
Station 1 – Alternating Front-Racked Kettlebell Lunges x 16 reps
Station 2 – Pulsing Kettlebell Sumo Squats x 6 reps
(pulse for 8 seconds each rep – dropping just below parallel and coming up just above parallel for each pulse)
Station 3 – Alternating Single-Arm Kettlebell Press x 6 reps each arm @ 2111
(hold two KBs, one in the front-rack while the other presses overhead)
Station 4 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Station 5 – Banded Overhead Triceps Extensions x 25 reps @ 1010
Station 6 – Side Plank x 30 seconds each side