HEARTACHE

WARM UP 

5KG PLATE

  • 0:30 Plate Hops (jumping jack feet)
  • 0:30 Active Spiderman
  • 0:30 Runner’s Lunge Ankle Stretch (switch sides 0:15)
  • 0:30 Slow Plate Squats (0:05 on the way down)
  • 0:30 Active Samson
  • 0:30 Alternating Quad Stretch
  • 0:30 Alternating Side Lunge
  • 5 Pausing Plate Squats (0:03 in the bottom)

 

MOBILITY

  • 1:00 Pole/Rig/Rack Assisted Squat Hold
  • 1:00 Lay & Pray

Part 1:

  • Build to A Heavy 3 Front Squat
    [15 Minute Window]

*Score = Heaviest Load

 

Part 2:

"HEARTACHE"

3 Rounds For Time:

  • 10 Front Squats (84/61)
  • 20 Toes to Bar
  • 50 Double Unders

COOLDOWN 

MOBILITY

  • 1:00 Couch Stretch (L/R)

ACCESSORY

3 Sets:

  • 8 Dumbbell Bench Press
  • Big Set of Push-Ups
  • 10 Strict Toes to Bar

2:00 Rest Between Sets