FITNESS

Warm-Up.

Three sets of:
Single leg single unders x 10 seconds, left
Single leg single unders x 10 seconds, right
Single unders x 10 seconds

Followed by…

Three sets of:
Glute Bridge Walkout x 3 reps
Scapular Pull-up x 4 reps
Inchworm x 5 reps

Then…

A.

Five sets of:
Barbell Hip Thrusts x 6-8 reps @ 20X1
(go heavy on these – a good starting weight might be around 75% of your 1-RM Deadlift)
Rest 60 seconds
Strict Pull-Ups x Max Reps @ 21X0
(please use some accommodation if needed to perform at least 5 reps)
Rest 60 seconds

B.

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
20 Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)

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Mark M
Mark M
June 9, 2022 8:29 am

55M. 25PU. 8x 135 HT. 3.5 rounds w/ 35lb KBs.

Craig cabot
Craig cabot
June 9, 2022 6:58 am

41-m. 5-8 200 lbs. Did 3.5 rounds. Compete the run on the 4th round but didn’t get to the lunges. I’m out of shape and this is my first CF in a while.

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