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Wed 7th October



WARM-UP

3 ROUNDS

  • 10 Alt. Samson Lunges

  • 12 Alt. Groiners

  • :20 Overhead Plate Hold

Into...

3 ROUNDS

  • 8/8 Tempo Split Squats

  • 10 Plate OH Strict Press

  • 12 Plate Sumo Deadlifts

  • 100m Run (EZ→ Mod→ Hard)


WORKOUT

4 SETS

ON A 4:00 RUNNING CLOCK...

  • 400m Run

  • 20 Plate G2OH (20/15)

  • Max Overhead Plate Walking Lunges in Remaining Time


-No Additional Rest b/t Sets-


(Score is Total Reps)


POST-WORKOUT STRENGTH

4 SETS

  • 1:00 Heavy Barbell Back Rack Hold

-Rest 1:00 b/t Sets-


(Score is Weight)

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