“You can’t ever work too much because there is no such thing as being in too good condition. You can’t ever lift too many weights because you can’t ever be too strong. You can’t ever wrestle too much, because you can always do better.”
— Dan Gable
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core: 2 minute situp test
Pre-SOP and box breathing, then ROM drills.
20x 2-arm KB front squat
20x goblet squat
Front squat – 10 rounds, every 60 seconds, perform 3x front squat. Start at a moderate weight and increase weight by feel. Reps should be fast and explosive.
In 10 minutes, perform:
-Max rep GHD sit ups
Gratitude 14 minutes
Chipper, not timed: 100m front rack walking lunge (95#/65#),
50x handstand push up,
3 minute weighted plank (45#/25#).
Post times, reps and/or loads to comments
Good workout today!
Great to see Caleb and Robert come back and some of the new guys starting a regular routine.