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2xs:
200m Jog or Row
5ea Spiderman Lunge + Rotation
8 Tempo Goblet Squat
4ea Goblet Reverse Lunge
:30sec Plank
Barbell Warm Up 1x:
5 Bent Over Row
5 Muscle Clean
5ea Elbow Rotations
5 Front Squats
5 Good Morning
Workout Prime 1x:
5 Front Squat @ light load
5 No Push Up Burpees
5 Front Squats @ moderate load
5 Burpees
3 Front Squats @ heavy load
3 Bar Facing Burpees
Chipper
Run 600 meters
20 Front Squat (135/95)
10 Bar Facing Burpee
Run 400 meters
15 Front Squat (185/135)
15 Bar Facing Burpee
Run 200 meters
10 Front Squat (225/155)
20 Bar Facing Burpee
Goal: Sub 17 min
Run 600 meters
15 Front Squat (95/65)
10 Burpee
Run 400 meters
10 Front Squat (125/85)
15 Burpee
Run 200 meters
5 Front Squat (155/105)
20 Burpee
Goal: Sub 15 min
Couch Stretch:
2min per side
