WARM-UP

2 ROUNDS
300/250m Row (increase speed 2nd Round)
10 Air Squats
10 Cossack Squats
10 Bootstraps
4/4 90-90 Rotations with Reach
:30 Hollow Hold

Into…

1-2 ROUNDS
300/250m Row (workout pace)
5/5 SA FR Squat
10 DB FR Squat
10 Hollow Rocks
10 Glute Bridge

STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Back Squat

Back Squat for load:

1:3 reps (Build to a heavy 3, not a 1 rep max. Controlled full range of motion 3 rep Squat)

WORKOUT (PERFORMANCE)

4 ROUNDS FOR TIME
300/250m Row
15 DB Front Squats (50/35)

(Score is Time)

KG DB: (22.5/15)

WORKOUT (FITNESS)

4 ROUNDS FOR TIME
250/200m Row
15 DB Front Squats (35/20)

(Score is Time)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
100m EZ Walk

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE -- August's extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development. 

1.) ON A 20:00 RUNNING CLOCK...

Build to a Heavy 1-Rep Split Jerk*

​*Heavier than last week.  

(Score is Weight) 

2.) 3 SETS 

Max Reps Chest to Bar Pull-Ups* 

*If unable to complete more than 7-10 Reps, complete Max Reps of Feet Elevated Ring Rows. 

-Rest 3:00 b/t Sets- 

(Score is Total Reps)