MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 2 rounds of:
5 BB sumo deadlift. 5 BB front squat. 5 burpees.
REVIEW: Sumo Deadlift. Front Squat. OTB burpee.
S: Sumo Deadlift. 3-3-3-3-3. Compare to last week’s numbers. Did you do better?
C: 7 RFT of:
7 Front Squats at 65% of your 1 RM
7 OTB burpees (both feet must pass over the bar at the same time)
This workout has a 12:00 cap.
PURPOSE: Stamina. Mental Toughness. C/R Endurance
LII: Weight of choice
LI: Weight of choice. OTB squat thrusts okay.
PWMOB: Lax ball in C/S/B/G. Stretch hamstrings. Figure 4. Adductors on a wall.
Advanced: 7 KB hang squat cleans 70/53. 7 over the kettlebell burpees.