1 set:200-meter run, slow10 PVC pass-throughs10 PVC good mornings10 PVC hang muscle snatches10 alternating Spiderman stretches10 counterbalance plate squats1 set:10 PVC pass-throughs10 PVC good mornings10 PVC muscle snatches10 alternating Samson stretch lunges10 counterbalance plate squats200-meter run, fast
Pre-workout5 sets:1 squat snatch2 overhead squats
- RX -5 rounds for time:400-m run15 overhead squats (65/95 lb)
- INTERMEDIATE -5 rounds for time:400-m run15 overhead squats (55/75 lb)
- BEGINNER -5 rounds for time:200-m run10 overhead squats (35/45 lb)
- MASTERS 55+ - 5 rounds for time:400-m run15 overhead squats (45/65 lb)
Accumulate:1:00 banded shoulder stretch/arm
5 rounds for time:400-m run8 single-arm DB overhead squats, left (35/50 lb)8 single-arm DB overhead squats, right
4 sets for load:1:00 kettlebell front-rack hold15 sumo stance good mornings
- Use the heaviest pair of kettlebells possible that allows for a challenging but manageable unbroken 1-minute hold.- Use an empty barbell on the first set of sumo stance good mornings; add weight as long as the reps stay unbroken and snappy.