Mobility Warm-up
Dynamic Warm up
Row 1000m or Run 800m
”Burgener Drill” (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs or scaled as appropriate)
(Air Squat, Front Squat, OH Squat, Shoulder Press, Push Press, Push Jerk, Dead Lift, Sumo Deadlift High Pull, Med Ball Clean)
”Oxygen’s A Crutch”
Complete for time
15 x Deadlift (60-70%1RM)
15 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
12 x Deadlift (60-70%1RM)
12 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
9 x Deadlift (60-70%1RM)
9 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
6 x Deadlift (60-70%1RM)
6 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
3 x Deadlift (60-70%1RM)
3 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
Post loads/times to comments.
Skill Development
Work on a skill of choice, Foam Roll, Personal Mobility