Warm up:
standard
Buy in:
Movement practice for the Air Force
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
**For Beginners do Half of the lifts
Men will use a 95lb barbell. Women will use
65lbs. Each athlete must do four burpees at the beginning of every minute before
moving on to the barbell work. The athlete is allowed to move to the next
barbell skill once an he/she has completed all 20 reps. If the minute clock
beeps during a repetition the athlete will complete their rep and then start
their four burpees. There is a 20 min cap.
Overtime:
TGU (turkish get up)
5 reps on each side
**Beginners, do half turkish get ups
1 comment:
Great workout today, kicked my butt
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