Friday July 23rd

3:00 of Glute Activation
30 Kettlebell Taters
2:00 of Banded Ankle Mobility
30 Jump Squats
1:00 of a Front Squat Hold
*Banded ankle mobility video here

Strength- Find 1RM front squat
Check this video out

For Time
Run 300m
30 Box Jump Overs 24/20″
15 Sumo Deadlift High Pulls 115/75lbs
15 Thrusters 115/75lbs
7 Minute Cap

Feel: Gas

Pacing: Reach

Target Score: Sub-7

Firebreather Score: Sub-4


  • Run: 300m Row or 600m Bike
  • Box Jump Over: Scale to allow for jump overs, step overs won’t cut it. If jumping isn’t possible. Consider scaling to an AAB for ~15/10 calories.
  • Barbell: Should be able to do the thrusters UB if they were fresh, ideally not more than 2 sets at the end of the workout. SDLHP may be smaller sets, but athletes shouldn’t need more than roughly 1:00 to finish the 15 reps.

    Extra- every 30 seconds for 10 minutes
    3-7 HSPU, push ups off a box or seated db press