Work hard in silence; let success make the noise.
T1&T2: Goblet Box Squat to threshold @ 2011, 8-12 reps, 4 sets, rest 60 sec.
T3: BS @ 2111, 4-7 reps, 4 sets, rest 60 sec.
T4: Goblet Squat @ 23X1, 8-10 reps, 4 sets, rest 60 sec.
A2. Upper Pull
T1&T2: Complete 40-60 hard Supine Ring Rows, rest 60 sec.
T3: Complete 15-30 Strict Chin Ups (supinated), rest 60 sec.
T4: Weighted Chins (supinated), 5,5,3,2, rest 60-90 sec.
Break up the work as necessary into 4 sets.
B. 5 Minutes:
Gym Length out and back sprint
20 American KB Swings (24/20)
Rest 2 minutes
SA Overhead 2x Gym Length KB/DB Carry (RT then LT back)
10 Cal Row
Rest 2 Minutes
Accrue as much time as possible in side plank position
*Warm up well for the sprints, REAL sprints.
*Post rounds + reps and total time in side plank position.
*Can stagger start if necessary
A.KB Movements, Instruction/Practice
B.10-1 KB Swings, STS, Snatch, Goblet Squat @ 65-75%