WARM-UP

Banded Glutes

-into- 3 Sets:

• 6x15m Shuttle Run
• 5 Up Downs
• 10 Alternating Hang Clean and Jerks
• 5 Back Squats (build across sets)

STRENGTH

Back Squat:

• Establish a 6RM for the day
• Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.

WORKOUT PREP

1 set:

• 100m Run (workout pace)
• 5/4 Calorie Erg
• 2 Single Arm Devils Press

“VINCENT VAN GOGH”

FIRE

For time:

• 800m Run
• -at 8:00-
• 30/24 Calorie Erg
• 30 Single Arm Alternating Devil Press (22.5/15)
• 30/24 Calorie Erg
• -at 16:00-
• 800m Run

WATER

• 600m Run
• 24/20 cals
• 15/10kg

EARTH

• 400m Run
• 20/16 cals
• Own weight