Wed Aug 6 "The Last Frontier"

Move

1) Back Squat: 5-3-3-2-2+

2) 3 x 5:00 Intervals

2 Minute Row
then AMRAP…
5 Burpees
5 Goblet Squats

Rest 2 Minutes Between Intervals

Train

1) Back Squat

5 @ 80%
3 @ 84%
2+ @ 90%

2) The Last Frontier

3 x 5:00 Intervals
500/450m Row
25 Burpees to Target
Max Front Squats in Remaining Time (155/105)
Rest 2 Minutes Between Intervals

Stimulus

1) You will be working through three sets increasing in weight. Your last set should be difficult to get more than two reps at, but try for more than a double. Belt up for these heavy reps and hang on!

2) These high-intensity intervals use a lot of core stability and positioning. Choose a row distance and burpee number that gives you at least 1:00 on the front squats each round. The bar for the burpee pull ups should be just out of reach of your hands when fully extended. The barbell for the front squats will be taken from the floor. Choose a weight that you can complete at least fifteen reps of per round, roughly 45-55% of your 1RM Front Squat.

Extra Credit

4 ROunds:
5 Heavy Bulgarian Split Squats (Each Leg)
20m Heavy Sled Push