Day 11- Thursday
Baseline
PVC shoulder mobility
2x
10 OHSQ
10 Stick DL
5 Pushups
10 Knee to Elbow Plank
2x
3/3 BU Press
10 H2H KBS
10 Frog Thrusters
Work Capacity
Every 2 min x 12 mins
10-10-8-8-6-6 SCDL*
3 Standing Broad Jump
Perform the given reps of deadlifts followed immediately by 3 broad jumps every two minutes.
* Add a heavier weight as reps get lower, if possible.
4x
5/5 Dead Snatch
3-5 Wall Walk
Rest 60-90 secs rest between rounds
4x
8 Double KB RDL
10 KB Uppercut
Rest 60-90 secs rest between rounds.
5x for time
2-4-6-8-10 Double Thruster
20 swings
*Goal is to beat your time from last week!
Durability
Roll, stretch and box breathing.