Wednesday June 2nd

3:00 Banded Glute Activation
20 Cossack Squats
Then 2 rounds
:20 Hollow Rock
:20 Superman Hold
:20 Hollow Rock
2 Rounds
:10 AAB Sprint Rest as needed to sprint again

Interval Test (last done Friday April 23rd)
“Wallballs And Prayers”
AMRAP 4 Minutes
12/8 Calorie AAB
18 Wallballs 20/14lbs
Rest 2:00
AMRAP 5 Minutes
12/8 Calorie AAB
14 Wallballs 20/14lbs
Rest 3:00
AMRAP 6 Minutes
12/8 Calorie AAB
10 Wallballs 20/14lbs

Target Score: More than last time (Tested on 4/23/21) or 3+/4+/5+ Rounds
Fire breather score: More than last time (Tested on 4/23/21) 4+/5+/6+ Rounds

  • AAB Calories: Should not exceed :60 at any point
  • Wallballs: Never more than 2 sets. Scale weight before reps

pick a pace that feels “too aggressive” with the goal of “hanging on” as long as you can. Overreaching is a MUST for growth. Get out of your comfort zones

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