Week 12 – Day 56
Warmup:
Every 60sec x 5 sets
5 Pull Ups
10 Push Ups
15 Air Squats
Every 60sec x 5 Sets
20 Double Unders
1 Hollow Body Wall Walk
Mobility Focus –
2mins Deep Lunge with Band Distraction
https://youtu.be/I1l4YG4ir_I
A1) Kettlebell Single Arm Complex
6 Single Leg Kettlebell Deadlift
5 Kettlebell Snatch/arm
4 Single Arm KB Overhead Reverse Lunge
*perform complex on both sides before moving to A2
rest 45sec x 3
https://youtu.be/z1q6B0I6DjY Single Leg Kettlebell Deadlift
A2) L-Sit Wipers
30sec; rest 90sec x 3
https://youtu.be/wsyKAe2kh7w
B) Front Squat
Build to a 1RM for the day
C) Front Squat
30X0; perform 1 set of max reps at the prescribed tempo – ABSOLUTELY NO PAUSING ALLOWED. Load the bar with 85% of todays 1RM for this test.
D) For Time
AB 50/40 Cals
30 Dual Kettlebell Front Squats 35lbs/16lbs
Row 50/40 Cals
20 Dual Kettlebell Front Squats 53lbs/35lbs
Run 400m
10 Dual Kettlebell Front Squats 70lbs/53lbs
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