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Team name: Ape Nation

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Conditioning:

24 Double Unders

15 Slammers (12/8)

9 Ring Dips

6 Goblet Squats (72/53)

 

3 rounds for time

 

Strength:

Front Squats

3 reps @ 60% 1RM

3 reps @ 70%

3 reps @ 75%

3 reps @ 80%

3 reps @ 85% (3 sec. pause squats)

…then…

2, 20-second holds in front rack position at 110-115% 1RM

 

Mobility:

Couch Stretch – 1:30/side

Sink Mobilization – 2:00

Hip Capsule – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 11

 

 

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