Be careful when buying meat!
This is a must-WATCH before your next visit to the butcher.
Cycle I Test Week (Day 3)
What’s your breakfast routine?⠀
Warm Up 3
2 Minutes of Single/Double Unders
3 Inch Worm Progression
10 Scorpions (5 Per Side)
10 Slam Balls
10 Air Squats
10 Air Squat Hold Bottom - 3 sec
10 Air Squat Jumps
Quad Foam Roll
Calf Smash Roll
Hip Flexor Band Stretch - Squat Rack
Squat Hold - Squat Rack
Shoulder Press (3RM)
Athlete must establish a three rep max in 20 minutes or less.
Power Clean (1RM)
Athlete must establish 1RM Power Clean. 20min Cap.
Metcon (No Measure)
Optional Extra Work:
3) Band Pull Aparts: 100 Not For Time
Focus on positioning and activation, not speed. Break into as many sets as needed.
Out of Town WOD
FOR TIME: RUN 1 MILE 100 PUSH-UPS 200 SQUATS RUN 1 MILE