0:00-10:00
1) GENERAL WARM-UP:
2 Rounds
Quad Stretch x 20 seconds each side
Pigeon Stretch x 20 seconds each aide
Hamstring stretch x 20 seconds each side
—then—
2 Rounds:
5 x Infant Squats
10 x Lying Straight Leg Raises
10:00-17:00
2) Specific Warm-up
10 x Back Squat @empty barbell
8 x Back Squat @50% of back squat 1-rep max
6 x Back Squat @60% of back squat 1-rep max
4 x Back Squat @70% of back squat 1-rep max
17:00-22:00
Explanation and Set-up for next section
22:00-35:00
3) Murph Pre-Test #3:
10 minute time block to reach Back Squat 3-rep max
—1 minute rest/weight change—
Max Front Squats @70% of heaviest weight from above
How to estimate your max:
Weight used x reps completed = A
A x 0.0333 = B
B + Weight used = estimated max
Example using 250 x 3 on Back Squat
250 x 3 = 750
750 x 0.0333 = 24.975
24.975 + 250 = 274.975 (rounded to 275)
35:00-41:00
Explanation and set-up for MetCon
41:00-55:00
4) MetCon:
As Many Rounds and Reps as Possible in 6 minutes:
5 x Deadlift
80’ x Bear Crawl
—2 minutes rest—
As Many Rounds and Reps as Possible in 6 minutes:
10 x Russian KB Swings
80’ x KB Drag Bear Crawl
*mark off 20’ sections
*Pace: Aggressive: 6 Rounds each AMRAP, Solid: 5 Rounds each AMRAP, Limit: 4 Rounds each AMRAP
Level 1: 135/95, 26/18
Level 2: 185/125, 35/26
Level 3: 225/155, 53/35
55:00-60:00
5) COOL-DOWN