WARM UP For quality:
Walking Samson With Twist, 30 secs
Downdog Hold, 30 secs
Bodyweight Good Morning, 30 secs
Alternating Lunge, 30 secs
Push-up to Down Dog, 30 secs
Good Morning Hold, 30 secs
Jumping Lunge, 30 secs
Push-up, 30 secs
Barbell Good Morning, 30 secs
STRENGTH Deadlift 12-12-12
Use the heaviest weight you can for each set. Rest as needed between sets.
METCON
Air Force For time:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High-pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs
Every 1 min (starting at 0:00) complete: 4 Burpees
Athletes must do 4 burpees at the beginning of every min before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the min clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.
COOL DOWN For quality: Supine Spinal Twist, 2 mins Sphinx Pose, 2 mins
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