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| Bill Sully is not stoked |
Stone Shoulders or Laps: Do a few reps at each weight
Row 500m
Dynamic Warm-Up/Burg WU
Strength:
DE Box Squat: 10 x 2, 50% + bands
--Then work up to 3 heavy triples, box or no box
A. Power Clean: 10 x 2 on the minute
B1. Glute Bridges: 4 x 12
B2. Backwards Sled Drag: 4 x 30m
MetCon:
Alternating Tabata x 8:
Deadlift 315/165#
Box Jumps 12"
*20s deads, rest 10s, 20s jumps, rest 10s, repeat 6 more times...
**Score is sum of lowest reps completed for each.
Skill:
Front Lever practice for 5 mins
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