3x5 Wall Squat
3x10 Squat
3x20m Walking Lunge
3x20m Walking OH Lunge @ 15# DB
3x10 OHS @ 45#
Then:
10x Ball Slam @ 20# Ball +
2:00 minute Stepup @ 18” Box +
2:00 minute Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min Rest period above)
Then:
10x Deadlift @ 75# +
2:00 minute Row @ >460m pace +
2:00 minute Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min Rest period above)
Then:
4x (30sec Work/30sec “Rest”) Squat
“Rest” is in low squat position
THEN
FOUNDATION (WOMEN): Day 6 PM
120-180 minute
Endurance Workout @
70-80% MHR
Choose from:
Run, Hike, Swim, Elliptical, Bike, StepMill, AirDyne, Row.
You may choose one movement or a combination provided the
work adds up to the required time. Transition times between
movements don’t count towards total.