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| Our new Axles, AKA "fat bars" They weigh about 20# each |
6 x Sled Drag 50m
Dynamic Warm-Up
Strength:
DE Box Squats: 8 x 2, 60% + bands
--Then add weight and work up to 2-3 heavy singles NO FAILS! It's not a max!
Power Clean: 8 x 1, 80% PC max
MetCon:
5 RFT of:
10 Axle* Deadlifts 220#
5 Box Jumps 34"
Run 200m
*If you don't have a badass axle, do regular DL's and wrap a towel around the bar. It should be 2" thick.
Endurance: Tabata
20s on, 10s off, run: 8 rounds, or row: 12 rounds
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