Animal Warm-Up:
Scorpion
Inchworm
Crab Walk
Frog
Orangutan
Alligator
Strength:
10min E2MOM (5 sets)
Back Squat
Set 1- 5 reps at 65%
Set 2- 5 reps at 70%
Set 3- 3 reps at 75%
Set 4- 2 reps at 80-85%
Set 5- 1 rep at 90-95%
If you don’t know your 1RM or it’s been awhile since it has been tested you will spend 15 minutes to establish present 1RM.
FORM>LOAD
Conditioning:
*24 min AMRAP
10 Plate Over-Head Alt. Step-Ups 45/25# @ 24/20″
10 Alt. Surfer Pop-Ups
10 Chin-Ups
10 Mountain Climbers
*E4MOM 100′ Waiters+Farmers Carry 53&35/35&15
