DK during Friday's Front Squat 1 rep max
Men's standard is 1.5x Bodyweight
Objective: Work Capacity 20 min
Warmup:
3 rounds
400 meter run
3x man-makers - light weight
5x shoulder dislocates
Training:
1) 8 rounds
30 sec med ball slams
30 sec swings @ 35
30 sec box jumps
30 sec dumbell thrusters @ 25lbs
30 sec rest
2) 4 rounds
8/8x cauldron
8/8x plank walk up
8x wgt situps
Cobra stretch
pigeon stretch
3) 3 rounds
3/3/3x Toe Touch Complex
3/3x Floor Angel
3x squat to stand
10 sec Glute ball each side