Sat Aug 5 "31 Heroes"

Move

1) Back Squats: Build to technical set of 5

2) 31 Minute AMRAP:

400m Run (Or 1200/1000m Bike)
8 Dumbbell Thrusters
6 Rope Climbs (1 climb = 2 seated)
11 Box Jumps (Or Step-ups)

Train

1) Back Squats: 5-3-1-Max Reps @ 50-60-70-75%

2) “31 Heroes”

In Teams of 2:
31 Minute AMRAP:
8 Thrusters @ 155/105
6 Rope Climbs @ 15’
11 Box Jumps @ 30/24”

*400m Run With 50/35lb D-Ball or Weight

Stimulus

1) Use the first few sets as warm-up, aim for 10+ reps at 75%. Take your time on the descent and come out of the bottom under tension as quickly as you can

2) While Partner 1 runs 400m with a d-ball or weight, Partner 2 will chip away at an AMRAP of the 3 movements. When Partner 1 has returned, they will take over where Partner 2 has stopped and Partner 2 will then go for a run with the weight. Partners continue switching until 31 minutes is up.