Warm-Up.
Every minute, on the minute, for 8 minutes (2 sets each), complete:
Minute 1 – Bear Crawl x 45 seconds
Minute 2 – W-Holds x 5-7 @ 1313 tempo
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 seconds
Minute 1 – Bear Crawl x 45 seconds
Minute 2 – W-Holds x 5-7 @ 1313 tempo
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 seconds
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Then…
A.
Every 90 seconds, for 18 minutes (5 sets):
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
Station 3 – ValSlide Leg Curls x 8 reps @ 3011
(If you don’t have ValSlides or furniture sliders, you may be able to use small change plates to create this same pattern.)
Station 4 – Hollow Rock or Hold x 45-60 seconds
Every 90 seconds, for 18 minutes (5 sets):
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
Station 3 – ValSlide Leg Curls x 8 reps @ 3011
(If you don’t have ValSlides or furniture sliders, you may be able to use small change plates to create this same pattern.)
Station 4 – Hollow Rock or Hold x 45-60 seconds
B.
Three rounds for time of:
10 Strict Pull-Ups
20 Goblet Squats (heavy)
A.
Raised split squats @ 60kg
B.
Used 24kg kb for goblet squats
Total time: 7:35
Every 90 sec for 18 min is only 3 sets. Is it 18 min or 5 sets?