Make sure to log this week’s workouts as they are Benchmarks.

Weekly Warm-up 5mins roll-out/free style

2 Rounds:

  • 1 Lap Bear Crawl
  • 10-15 Split Squats/side [32x0]
  • 10-15 Lateral Split Squats/side [32x0]
  • 10-15 Ring Rows [3021]
  • 10-15 Y’s, hold for 3 sec at the top.
  • Arm swings + Legs swings

Part 1: NEW Q's: Deadlift 3 x 5 - ramping sets (add 5-10lbs more than last time) - rest 3mins VETERAN Q's: Deadlift 3 x 6-8 - rest 3mins

Part 2:

Complete for Time:

  • 400m Run
  • 40 Double Unders
  • 30 Kettlebell Swings
  • 20 Box Jumps
  • 10 Toes-to-Bar
  • 400m Run

Optional Accessory Work: Glute-Ham Raise 3 x max or 3 x 8-12 - rest 90sec.

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