Warm-Up:
- jog to road and back
- 50 double under attempts
- joint mobility
- 2 rounds standard
Strength:
- Make-up bench or front squat 1rm
Or
2 round Bear Complex:
7x -
- power clean
- front squat
- push press
- back squat
- push press
Conditioning:
With a partner -
- 1 athlete runs 300m while the other completes an AMRAP of:
- 5 push-ups
- 10 sit-ups
- 15 squats
- when athlete 1 returns from the run, switch places.
Post results to comments.
Bench Press 1rm--185#
ReplyDeleteGerald and I--17 rounds
Jess and I did 2 rounds of Bear Complex with relatively light weight and then completed 15.5 rounds on the workout, RX'd.
ReplyDelete