040816-Friday

The Script: Friday 4/8

The Warm Up:                                     

400m Run

3 Rounds

10 EB Back Squats

Burpee Broad Jump Across

Duck Walk Back

 

The Strength: Back Squat 2 Rep Max                             

 

The Conditioning:                                 

10-9-8-7-6-5-4-3-2-1

Front Squats (115#/85#)

Russian Kb Swings (70#/53#)

 

SCALING: Weight both movements so sets are unbroken but a grind. Some may need to be scaled up to 135#/95# on this one.

 

The Extra Work: 

Face Pulls with a Red Band

Heavy Barbell Row (use your front squat barbell)