Strength 1
A1 – Strict Press
-Build to a heavy 3 in 15 minutes.
A2 – Gorilla Rows
– 3 x 8/arm
Strength 2
B1 – Overhead squat
-3 x 10*
**Start with an empty barbell. If you can do all 10 reps under control and with perfect form, you can add weight.
*The goal here is to make sure you have the mobility – upper and lower body – for this highly demanding movement before taxing the body more by adding weight and having the form deteriorate.
B2 – For max distance in 30 seconds
Dball carry (100/60)
*12ft back and forth (2 mat lengths)
Rest as necessary.
**Score is total distance in 3 attempts**
**Compare to 11/15/23**