Warm-Up
10:00 minutes, For Quality
60 Second Machine of Choice (Easy pace)
:20/20 Second Side Plank
15m Bodyweight Walking Lunge
10 Air Squats
:15 second Active Tuck L-Hang
10Barbell Bradford Presses w/lockout @ 20/15kg
Strength
Back Squat
Every 2:00 minutes, 5 Sets
2 Sets x 3 Reps @ 100% of 5RM
2 Sets x 5 Reps @ 90% of 5RM
1 Set x 20 reps @ 65% of 5rm
"Tonkinese"
For Time
21-15-9
Toes to Bar
Thrusters 43/30kg
Bar Facing Burpees
Goal: 8:00-11:00 minutes
Time Cap: 14:00 minutes
Recovery / Mobility Protocol
2:00 minute Barbell Adductor Stretch
1:00 minute Updog Pose
1:00 / 1:00 minute Single Leg Forward Fold
1:00 / 1:00 minuteScorpion Stretch
Optional Accessories
4 Sets, For Quality
-Max L-Sit
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