GPP (OPTIONAL)
- GPP – 6/28/19
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0-5 :WARMUP IT IS YOUR RESPNSIBILTY TO WARM-UP WITH THEN 8MIN. IF YOU ARE LATE YOU RISK INJURY. 10-20 THORACIC OPENING ON FOAM ROLLER :20-40 QUAD/HIP AND GLUTE SIDE STRETCH 5-10 ROLL OVER TO V-SIT 10-20 BAND LATERAL HAND WALK 10-20 BAND LATERAL/MONSTER WALK 5-10 COSAK LUNGE
5-15: SAQP
10 L/R Single Leg Hip Thrust 10 L/R Rack Bar Run
or
DIY: Barbell Speed Work Roughly 50% of your 1RM 9x5 Bench Press 9x3 Box Squat 7x2 Deadlift
15 - 35: GPP Row 1000m 10 30y Sprints, rest as needed 360y Farmer Carry
Not sure how to perform an exercise? Check out our exercise database of 300+ exercises! https://burrstrength.com/p/exercises/
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WARMUP
3x20s PB In/Out Practice
2x3 KB SA Swing
2x3 KB High Pull
2x3 KB Snatch
A - 10m Intervals
Assault Bike Fartlek - :45s Moderate Pace, :15s Hard Pace
2min Rest after Bike
B - 12m AMRAP
20/15 Cal Row or Ski
7 2KB Snatch (26/35/44)(18/26/35)
10 PB Corner Drill Linear In/Out Steps
1min Rest