Day: September 2, 2019

“FORCES”

3 rounds for reps:

1min sandbag shuttle runs 70/50 25ft
1min devil’s press 35/20
1min dumbbells box step overs 35/20 24/20
1min sled push 190/150 25ft
1min 25ft rushes*

1min rest

*Rushes are shuttle runs that starts in the prone position. Basically a burpee shuttle run haha

PYRO WEIGHTLIFTING

Squat snatch
3-3-3-3-3

*Drops allowed. All working sets above 50% of 1RM

Snatch pulls @110% of 1RM
2-2-2-2-2

*No drops, touch and go on the ground

Front squats
3-3-3-3-3

*Focus on depth and build strength at the bottom. All working sets above 50% of 1RM

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Conditioning
50 wall balls 30/20

Weightlifting
Hip snatch 5×3

Gymnastics
Handstand walk 100ft AFSAP

Core
50 GHD situps