Skill Practice Warm Up: Perform 3 sets of L-sits on the rings or paralettes. Use a variation that will get you 10-30s per set.
Strength: 1-1-1-1-1-1-1 Front Squat (7 sets of 1 rep, increase weight with each set to max) – test for next strength focus
Super Set: none
Metabolic Conditioning: “Angel’s Landing”
For time – 2 Rounds.
15 back squats (Health: 65lb / Athletic: 105lb* / Performance: 155lb)
20 bumper plate burpees (Health: 15/ Athletic:25*/ Performance:45lb)
800m run or 1.5 mile airdyne/airbike
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 12 – 20 minutes. Scale Up: 185/125lb barbell, burpee pull overs instead of bumper plate burpees to 8’/7′ bar.
Coaching Tips: The barbell starts on the floor. Try to go unbroken if you can on the back squats, rest at the top more often if needed. Use a high bar style to save the low back for later. Make sure you don’t round the back on the bumper plate burpees, and that you lock the arms out with the bumper plate overhead! Do not drop the plates! Start the run with a conservative 400, but then run hard on the last 400m.
‘Cash Out’: 8 toes to bar, 30 double unders, 4 rounds