Warm Up

Power

Strength

[5x5] Alternating Anchored Press

-Lift maximum load possible for allocated reps, rest 1-3 min b/w sets. Record heaviest load.

Work Capacity

“Ellen”

Perform 3 rounds for time of:

[400m/.25] Run

[20] Overhead Sumo Deadlift High Pulls [24kg/16kg]

[16] Double Horizontal Rows [2x20kg/2x12kg]

-Scale loads and modify movements if required. Record time.

Finisher

Perform 1-3 sets of:

[12] KB Jackknife – Get Ups [16kg/8kg]

[30 sec] KB Side Plank [30 sec each side]

-Scale loads and modify movements if required.

Post comments, loads, and times…

Dianna demonstrating good leg power

exploding vertically onto the 18″ box!