"ELEVEN ELEVEN"

  • 0:30 Child’s Pose
  • 0:30 Puppy Pose
  • 0:30 Lay and Pray
  • 0:30 Arm Swings/Circles

 

  • 0:30 Alternating Quad Stretch
  • 0:30 Alternating Side Lunge
  • 0:30 Alternating Cossack Squats
  • 0:30 Squat Hold

PART 1:
Build to Heavy Set of 10:

  • Front Squats

    *Score = Heaviest Load

 

PART 2: "ELEVEN ELEVEN"
For Time [12 Minute Time Cap]:
10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks

Barbell: (43/29) 


*Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

  • 1:00 Child’s Pose with Reach

 

ACCESSORY

4 x AMRAP 1:

Unbroken Sets of 5

Rest 1 Minute Between Sets