Warmup: 6rds
5x shoulder dislocates
12x squats
10x pushups
Training:
1) 6rds - Lower Body / Moderate intensity Strength
5x Overhead Squat, increase weight until difficult
5x Goblet Squat (#50, #35)
5x Squat jumps
3x Hip Swivel
2) 10rds - work capacity
3x TGU (#35, #15)
6x Burpees (women do sqt thrusts)
3) 8x suicide sprints
4) 10x - 8x - 6x Plank Complex
Comments:
Hitting both strength and work capacity in today's routine. The WCap is a total smoker,
the burpees are your only rest! I know......that sounds ridiculous. If you start to hit failure drop the weight by 10# on the get-ups.
The lower body strength session really hammers the legs by having the goblet squats and
squat jumps right after the overhead squats, nice complex training. Use the swivels for a
quick recovery and get back in the mix!
Suicides.........well........what the hell do you want me to say about those, its all in the name.
Finish up with some bridge work to strengthen the core.
Have fun.