1/23/20 – Sardines (STR)

WARM UP

EMOM for 5min complete:

20 split jumps + 10 air squats + :10sec dead hang + 5R/5L Cossack squats

Then,

Stretch

Then,

Build to heavy working sets

 

ADVANCED

STRENGTH

A) 60m farmer carry (heavy)

B) 40m d-Ball carry (heavy)

**4x - after each set complete MXE chin ups; rest as needed**

 

INTERMEDIATE

STRENGTH

A) 60m farmer carry (heavy)

B) 40m d-Ball carry (heavy)

**4x - after each set complete MXE banded chin ups; rest as needed**

 

BEGINNER

STRENGTH

A) 60m farmer carry

B) 40m d-Ball carry

**4x - after each set complete 3 banded chin ups; rest as needed**

 

ADVANCED

WORKOUT

:30sec to complete: 8/6cal bike

:90sec 2...20 wall balls 20/14

**10x - wall balls increase by 2 reps**

 

INTERMEDIATE

WORKOUT

:30sec to complete: 6/5 cal bike

:90sec 2...20 wall balls 14/10

**10x - wall balls increase by 2 reps**

 

BEGINNER

WORKOUT

:30sec bike

:90sec 1...10 wall ball ext 10

**10x - wall balls increase by 1 rep**