ATHLETE
A. “Pirate’s Booty”
EMOM21:
Minute 1 – 15/12 Calorie Row
Minute 2 – 15 Box Jumps (Advanced- Box Jump Overs)
Minute 3 – 15 Medball Cleans (20/14)
B. 2-3 sets:
30 AbMat Situps w/Medball between knees
30 Supermans w/hold at top
30 sec Hollow Hold or Hollow Rocks
Rest 2:00
COMPETITOR
A. Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 2/1.5-pood
B. Midline Conditioning
3 Giant Sets of:
30 GHDSU
30 Hip Extensions
30 second Hollow Hold
* A giant set is not for time, but move with purpose from movement to movement. After completing the cycle rest 2-3 mins before starting the cycle again.
BARBELL SKILLS & DRILLS
A. Warm-Up: Junkyard Dog + Light Barbell Burgener Warm-up+ Light Barbell Skill Transfer Exercises
B. Complete the following in 10 minutes:
3-5 working Sets of 1 Overhead Squat with 5 second pause in the hole, concentrating on perfect form. 60-90 sec rest between sets.
3-5 working Sets of 1 Overhead Squat with 5 second pause in the hole, concentrating on perfect form. 60-90 sec rest between sets.
C. AMRAP 15 of:
15/12 Cal Row
15 Box Jumps
15 Medball Cleans
15/12 Cal Row
15 Box Jumps
15 Medball Cleans
