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  • MikeMega

200914

Warmup

3 Rounds Not For Time

50 Jumping Jacks

10 Light Deadlifts

10 PVC GoodMornings

10 PVC Passovers

Garage(RX)

For Time

Cash In: 800m Run

Then 2 rounds of...

8 Dumbell Burpees to Press

100m Farmers Carry

8 Dumbell Burpees to Press

100m Front Rack Should Carry

Cash Out: 800m Run

Minimal

For Time

Cash In: 800m Run

Then 2 rounds of...

8 Water Jug/Backpack Burpee to Presses

100m Farmers Carry

8 Water Jug/Backpack Burpee to Presses

100m Front Rack Should Carry

Cash Out: 800m Run

Description

At 3…2…1…Go! You will start with and 800m run. When you complete the run you will start on 2 rounds of… 8 Burpee to Presses. A 100m farmers carry. 8 Burpee to Presses. And a 100m Front Rack Carry. After you complete the 2 rounds you will perform another 800m Run. Your score is the time when you don’t with the second 800m Run.

Weight

The weight for this workout should be heavy. Or as heavy as you can perform safely. You should base your weight on the shoulder presses.

Stimulus

The intended stimulus for this workout is a slower paced tempo. These are all big movements that require more time to perform. Don’t rush. Stay smooth and keep that core tight!!!

Scales and Mods

This can be done with Kettlebells, Sandbags, backpacks or Water Jugs. If you’re a beginner and you’re still working on your aerobic capacity you can lighten the weight, or cut the runs in half.

Let's Get It!!!




347-762-3437

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