Strength:
Take 8:00 to work up to a heavy/max:
3-rep max Shoulder press
rest 2:00, then…
Conditioning:
Complete as many rounds and reps as possible in 15:00 of:
250m Row
20 Squats
15 Sit-ups
10 Push-ups
5 Pull-ups
For score
rest 4:00, then…
Strength:
Take 8:00 to work up to a heavy/max:
3-rep max Front squat
Mobility:
Couch stretch
Reclined spinal twist
Pike stretch
Overhead distraction
Post results and experiences to comments
68#, 354, 103# (stopped FS early. Legs smoked)
73# (90%), 299 Rx (finishing 5th round), 113# (68%)
145# for 80% SP
268 RX
200# for 81% FSQ
Legs haven’t been this sore in a while.
85# (87%), 290 Rx, 153# (85%-got 2 reps at 163 but legs were toast). Think I could definitely do more on a day I’m not so sore.