Warm Up
8 min
– 3/3 Turkish get up to sit
– 5 pullovers
– 3/3 active straight leg raises
– 15 lateral line jumps
Strength/Skill
14 min
– 1/1-20 s side plank
– 3/3 front squats (increasing in load)
– 3/3 one arm push ups
Conditioning
16 min
30 s work:30 s rest
– sledge hammer to tire
– Russian swings
– goblet squats
– seated sled pull (100/70#)
Workout of the Day
-Strength-
Bench Press (%’s off 1RM)
68% x 3
77% x 3
86% x 3+
*Complete sets on a 2 minute clock. Base percentages off 1RM.
-Conditioning-
For time:
1 mile Weighted Run
30 Handstand Push ups
50 Ab Mat Sit ups
1 mile Weighted Run
50 Ab Mat Sit ups
30 Handstand Push ups
1 mile Weighted Run
*For the runs, wear a 20/14 pound weighted vest if you have one.
*Time cap: 40 minutes
Post all results to Triib and/or comments
Who’s ready for the Battle in the Fall?
