June 4, 2019 - To the Core


M-1: Overhead Squat

3-3-3, 2x3

Work up to a heavy single, leaving 2 solid reps in the tank. Repeat that same weight for 2 more sets.

M-2: For Time:

Option A:

800m Run

30 Overhead Squats, 95#/65#

60 Abmat Sit ups

90 Double Unders

Option B:

800m Run

30 Overhead Squats, 75/55#

60 Abmat Situps

30 Double Unders

Option C:

400m Run

20 Overhead Sqauts, BB or PVC

30 Abmat Sit ups

90 Single Unders

Target Time: 10-14:00

GEAR: 3

Extra Credit:

4 Sets: Max Effort 500m Row or 1000m Assault Bike

Notes Athletes should rest as needed between sets, but no less than about 3:00 (or a 1:2 work:rest ratio).

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