|coach ursula teaching positions!|
1. front squat: work up to 90%x2x4
2. back sqt: work up to 75%x3x4
3. sit ups x 100.
4. chins: 25
Warm Up: Row 250m, dynamic movements of your choice, then work up to 1RM front squat.
Strength: Front Squat. 10 rounds, every 60 seconds perform 2x front squats @ 70% 1 RM. Focus on exploding up out of the hole and catching the bounce.
W.O.D.: Complete 30-20-10 reps of the following...
KB swing (32kg/24kg)
GHD sit ups
*Note: After each triplet, perform a 400m sprint. For example, do 30x kb swings, 30x Pull ups, 30x GHD sit ups, sprint 400m, 20x KB swings, etc.
Durability: 3x12 reverse hypers (heavy)