Just when you think you have seen it all, you look and see a person parking a bike in a parking spot at the gym when there is a bike rack 25m away. Sometimes the thinking process of people scares me. 🙂

 

Conditioning 1:

3-person team

10:00 AMRAP

4 Tire Flips (180)

10 Sledge Swings (10/8)

10 GHD Sit-ups

 

…Rest 5:00

 

Strength:

Jerk

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%

 

For max reps at 80%

15:00 cap

 

…Rest 2:00

 

Conditioning 2:

150m Sprint

12 Kettlebell Swings (53/35)

9 Burpees

6 Handstand Push-ups

3 Muscle-ups

 

3 rounds for time

8:00 cap

 

Mobility:

Quad Smash – 1:30/leg

20 PVC Passovers

Posterior Chain Floss – 1:30/leg

Seated Shoulder Flexion – 2:00

 

 

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