WARMUP
ON A 10:00 RUNNING CLOCK…
2 min Row (Mod Pace)
Into…
12 Alt. Groiners
10 Air Squat + Thoracic Rotation
8 Push-Up to Pike
Into..
90 sec Row (Mod-Hard Pace)
8 Barbell Strict Press
8 Barbell Back Squats
8 Up-Downs
Into…
30 sec Row (Hard Pace)
10 Up-Down Over Bar
10 Front Squats
10 Push Press
STRENGTH
BACK SQUAT
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
WORKOUT
“PUNCH OUT”
FOR TIME
1000/800m Row
30 Thrusters (115/75)
30 Lateral Burpees Over Bar
(Score is Time)
OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Pigeon Pose (R)
2:00 Pigeon Pose (L)
2:00 Corpse Pose (Rebound)
(No Measure)
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