Warm-up: Run 400m, Fanny Wackers, Frankensteins, over the fence, under the fence, 30 second Samson Stretch
Speed: Load a bar with 65% of your 1RM deadlift. Â Perform 1 repetition moving the weight as fast as possible every 30 seconds for a total of 12 reps. Â Speed is critical. Â Use perfect form and stay as tight as possible.
Front Squat – 70% of your 1RM 20 reps
Then with no rest move to 3 Rounds for time of:
50m 45# Overhead walking lunge
25 Box Jumps 24″/20″
25 GHD back extensions
Post weight used on deadlift and time to comments:
Andy breaks down Survival last Saturday morning…If first person video games make you sick, don’t watch this!