1. Warm-up
Upper Thoracic Mobility
Then
Accumulate 3:00 in Squat Hold (Can be Kettlebell assisted)
Then
Steady 5 Minute AMRAP:
Row 20 Calories
15 Ab Mat Sit Ups
10 Double Kettlebell or Dumbbell Front Squats
2a. Strength
Back Squat –5×5 @ 72.5
2b. Strength
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of Strict Press max (each DB)
Beat all of your scores from Week 1.
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.
3. E2MOM for 10 Minutes: (alt. per athlete)
12 Thrusters 105/70lbs
12 Toes to Bar
40ft Handstand Walk
4. Strength Accessory
3 Rounds
:30 Max GHD Sit-ups
Rest :30
:30 At Parallel Sit-up Hold
Rest 3 Minutes
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