June 26, 2019 – Fitness

Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side

Followed by…

Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Then…

Take 8-10 minutes to build to the weight you will use for your first set in Part A.

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 4 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. All sets should be as heavy as those performed on June 4, 2019.

B.
Three rounds for time of:
25 Wall Ball Shots
10 Strict Pull-Ups