04/09 – Sandstorm

WARM-UP

8:00 AMRAP
:30 Jump Rope
5 Dynamic Squat Stretches
5 Deadbugs
5 Back Squats (empty bar – build in weight)
5 Strict Knees to Elbow
4 Up-downs Over Box

STRENGTH

Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%

We will use 90% of our heavy single weight as our base weight for each session + adding 2.25kg/5kg

WORKOUT PREP

2 sets
10 Double Unders
3 Toes to Bar
2 Burpee Box Jump Overs

WORKOUT – Sandstorm

Freedom (RX’d)

2 sets (New set every 10:00)
150 Doubles Unders
35 Toes to Bar
20 Burpee Box Jump Overs (20)

Target Time each set: 5:30-7:30

COOL DOWN/MOBILITY

20 Shoo the Cat
1 Min Dorsiflexion Matrix
1 Min Foot Smash