17/05 – That’s my secret, Captain: I’m always angry
May 13, 202421/05 – No Name
May 20, 2024WARM-UP –
2 sets
• 30 jump rope
• 10 Cossack Squats
-into-
• 3 sets:
• 5 Inch Worms
• 2 15m Shuttle Runs
• 3 Front Squats (empty bar – build across sets)
• 5 Up downs
STRENGTH –
• 10-12 minutes to establish a Heavy Single Front Squat
WORKOUT PREP –
1 set:
• 100m Run
• 3 Pull Ups
• 6 Push Ups
• 9 Air Squats
WORKOUT – Dune
Freedom (RX’d) 30min
• 2x800m Run
-rest 2:00 after each set-
-into-
3 Sets:
• 20 Pull-ups
• 40 Push-ups
• 60 Air Squats
-rest 2:00 between sets-
MOBILITY –
• 1 min couch stretch (each side)
• 1 min twisted cross (each side)
• 30 sec bicep stretch
