4 Rounds For Time:
20 Thrusters 65/45->55/35->45/25->Goblet Squat
15 RKBS 53/35->44/26->35/18
10 Burpees->Bodybuilders->To Box
ALTERNATIVE FOR LABOR DAY
Time-Allotted: 45 Minutes
See notes for adjustments
Hot Shots 19
6 Rounds For Time
30 Air Squats
19 Power Cleans 135/95 lb->115/85->95/65->Kettlebell Swings
7 Strict Pull-Ups->14 Ring Rows
400 meter Run
High berathing is the focus on this one – scale appropriately to ensure consistent movement with maintained (not spiked) hr. Thrusters should be broken into no more than 2 sets, burpees should be done steady.
Hot Shots 19: If doing the Hero Workout then just do the Hero Workout and follow the hero workout warm-up. Since testing is coming up soon let members know that they will have the opportunity to see the final outcome of the Squat Endurance cycle very soon! They should expect this to be a long and grueling workout, and should embrace this. Use Weightlifting level as a guide for scaling power cleans.