Burr Strength

Updates

5/12/19 – WCE57

WARMUP - 4min
Movement Practice & Setup

20m Total Time Cap

Row or Ski 1k

then with remaining time, AMRAP of

5 LR MB Windmill Slams (20/30/40)(10/20/35)
10 Pushups
Rotations (45Jacks/45 SU/ 15 DU)

GPP (OPTIONAL)

  • GPP – 6/28/19

    1. 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