"DEATH RACE"

  • 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]