Warmup
Time: 15
Hamstring SMR (5 min)
+
5 inch-worms
8 Kbs
10 Press w/Barbell
12 Knee Raises
x2
+
10m increments
Straight Leg High Kicks
High knees
Butt-kickers
x2
Part 1
Time: 35
Primary: Plumbing - Secondary: Plumbing
1 min Max Toes-to-bar->Knee Raises
Rest 1 min
1 min Max Push-ups-> Box Push-ups
Rest 1 min
1 min Max Front Squats 115/85->95/65->75/45->Goblet
Rest 1 min
1 min Max Strict Pull-up-> Ring-Row
Rest 1 min
x3
This is going to be pure plumbing, lots of burning in the muscles. Reps should be high and breathing should not be the limiter on any of these movements, although breathing will be significantly labored in later parts of max front squats. Score is TOTAL reps achieved.
Time-Allotted: 10 minutes
Part 2
Time: 10
Primary: Plumbing - Secondary: Ventilation
200m Sprint For Time
All-out sprint, Lactic Power dipping into Lactic Tolerance