Workout 09/13/21


5×5 back squat

@70% 1RM 

30” rest between sets


 For time:

800m Run

50 Box Jumps (24/20)

1000m Row

50 Medicine Ball Cleans (20/14)

800m Run


8×1 max height single leg box jump                                                                                            

3×12 alt axle bar front rack knee over toe forward lunge

3×8 tempo KB goblet hold cyclist front squat(52X1)

4×1’ alt body weight russian twist on GHD

1×100 banded box step ups 


10 rounds

500m bike erg

10 toes to ring

10 alt switch lunges

Rest 45”

*pace increase by 1-2” each round, learn to start slower and build up. Pay attention to the pace you are working at!

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