A) Prep
B) Strength – Complex
x30” CV / x30″ Kneeling Wirst Stretch / Circles
2 Rounds
x20” E/S Banded Overhead Stretch
x10 Squat (Bodyweight / DB Front Rack)
x10 Dumbbell Neutral Grip Military Press
2 Rounds
x6 Barbell Front Squat
x4 Barbell Push Press
x2 Barbell Thruster
3 Sets
90” Rest / YGIG Partner
- Increase Weights From Last Week
- Scale To Dumbbell If Needed
C) Capacity
D) Finisher!
- 250m Ski INTO x20″ E/S Banded Single Arm Lat Pull Down
4 Rounds
- 250m Row INTO x45″ Barbell Pendlay Rows
4 Rounds
Going roughly every 3 minutes
2′ Max Wall Balls
Straight Into:
2′ Max CTF Burpees