hip/hamstring/glute warmup
A – Back Squats – 2 reps EMOM x 12 @ 70% 1RM
270
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B1 – Jumping good mornings x 6-8, rest 1 min
65 x 2 x 8, 75 x 2 x 6 & 8
Just trying to get comfortable with the movement. Didn’t feel consistent through each set.
B2 – Med ball situps x 10-12, rest 1 min x 4
12 reps across at 14lbs
Sit ups have never been a strong point of mine but got a better rhythm and felt I improved my movement each set.
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C – EMOM x 20
odd min – 3 deadlifts @ 265lbs + 1 rope climb
The weight started feeling heavy in the latter rounds but not heavy enough to slow me down. Rope climbs felt good but was inconsistent on my footwork on a couple of rounds.
even min – 3 burpees plus 30m prowler push
Added 25 lbs to the dog sled
The combination of the heat and the movements made this work really challenging. 3 burpees was the right amount to keep me going and continue to push. Many more and I would have definitely felt a major drop off in output. Each round I finished around 40/43 seconds.
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D – DB ext rotation x 15, rest as needed x 3
15 across with a 2 second temp on the negative.