Warm Up
Wall Lat Stretch
10 Toy Soldiers
10 Inchworm push ups + Spider Lunge
10 Fire Hydrants
PVC Dislocates and Pass Throughs
10 Good mornings
Wrist Prep
Weightlifting
Week 8
I. In 15 minutes,
Find your 1RM Snatch Balance
Rest as needed between attempts.
II. Every 3 mins x 5 sets: Deficit Deadlift
2 x 5 reps @ 75%
2 x 5 reps @ 75 - 80%
1 x 5 reps @ 80 - 85%
% based on 3RM from Week 2
Stand on a 4 inch plate. These reps are to be done dead-stop. Reset on each pull off the floor.
Conditioning
Option 1
For Time
800m Run or Row
20 Pull Ups
12 Squat Cleans
20 Wall ball Shots
800m Run or Row
20 Pull Ups
12 Squat Cleans
20 Wall ball Shots
800m Run or Row
RX 135 / 95 lbs
Scaled 115 / 75 lbs
Option 2
AMRAP 13
8 Strict Pull Ups
15 Overhead Squats
9 / 6 cal Bike
Alternative Box Jump Overs
RX 115 / 75 lbs
Scaled 95 / 65 lbs
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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