"DEATH RACE"
- WARM UP
- WOD
-
Post-WOD
- 1:00 Ergo
- 0:30 Active Samson
- 0:30 Downdog
- 0:30 Mountain Climbers
- 0:30 Alternating Chest Opener Stretch
- 0:30 Fast Pace Ergo
- 0:30 Inchworm
- 0:30 Frog Hops
- 5 Slow Burpees
PART 1: "DEATH RACE"
5 Rounds For Time:
- 21/15 Calorie Ergo
- 10 Burpees
*Score = Time it takes to complete the workout
PART 2: BACK SQUATS
[18 Minute Clock]
Set 1: 3 Reps @ 60% 1RM
Set 2: 3 Reps @ 68% 1RM
Set 3: 8 Reps @ 73% 1RM
Set 4: 8 Reps @ 73% 1RM
Set 5: 8+ Reps @ 68% 1RM
*Score = Heaviest Load
COOLDOWN
MOBILITY
1:00 Couch Stretch (each side)
ACCESSORY
Strict Press:
1 Set of 3 @ 60%
1 Set of 3 @ 68%
2 Sets of 8 @ 73%
1 Set of 8+ @ 68%
[Leave 1-2 Reps In The Tank On Max Set]