Announcement
Happy Birthday Mehar Guraya!!
Warm-up – Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min Assault Bike
5 dead bugs
5 bird dogs
10 banded good mornings
5 Deadlifts (empty bar – build across)
Warm-up – Warm-up (No Measure)
**2. Strength Prep**
10:00 – 12:00
After Warm Up athletes should aim to start around 60%. Remember for 1RM encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.
Strength – Deadlift (1RM)
– Build to a heavy single for the day
* rest 60-90 seconds between sets *
Warm-up – Warm-up (No Measure)
**3. Workout Prep**
1 set
3 Back Squats
10 sec. Back Squat Hold (Top)
3 Back Squats
5 Sit Ups
Metcon – Metcon (Time)
For Time:
100 Back Squats (95/65)
* Tabata (20 secs on/10 secs off) *
– into –
100 Abmat SIt Ups
TARGET SCORE
Target time: 8-10 minutes
Time cap: 12 minutes
Scaling Option
For Time:
100 Air Squats
Tabata (20 secs on/10 secs off) *
into –
50 Abmat SIt Ups
Accessory – Warm-up (No Measure)
3 sets
10-15 Glute Bridges
10 Bulgarian Split Squats (each)
10 Press (each)