400 meter run, then 3 rounds NOT for time:
12 Protract/retract push-ups
10 Hip extensions with a 2 second pause at the top (weighted if possible)
6 Goblet mobility squats
Workout of the Day
Back squats (115/83)
This workout goes: 1 rope climb, 10 back squats, 10 push press, then 2 rope climbs, 20 back squats, 20 push press. . etc. The workout ends with 5 rope climbs, 50 back squats, and 50 push presses. If you aren’t good at climbing the rope, stick with 2 rope climbs every round for a total of 10 rope climbs. If you can’t climb the rope, you will do 2x as many rope pulls, but make them hard. The back squat weight and push press weight should be light. You should have no problem keeping that bar on your back during the entire set of back squats and getting them done without putting the bar down. This workout is capped at 20 minutes unless you have less than 20 push presses to go in your final round of 50.
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