Day 20

A. Squat

Front Squat (8 x 3) @ 80%

B. MetCon (Time)

“Flight Simulator"

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double unders for time.

C. "Midline"

On the Minute x 15

Minute 1 - 15 AbMat Sit-Ups

Minute 2 - 15 Banded Good Mornings 

Minute 3 - :45s Plank Hold

THOSE BURPEES WERE FUN...Said no one ever.

Mobility: (Click link)

Are your shoulders tight?

Warm-up (MetCon):  

7/5 Burpees Every 30 seconds for 10 minutes. (140/100 total)

Strength: Push Press (5-3-1)

(Rest 2-3 minutes between sets)

-Find 5RM, 3RM, then 1RM

-progressively RAMP up 

(ex. 135x5, 155x5, 175x5 (5RM), 185x3, 195x3, 205x3 (3RM), 215x1, 220x1, 225x1 (1RM)

MetCon: EMOM for 10 minutes

Odd: 10 Back Squats (185/135)
Even: 15 Toes 2 Bar (Sub 15 Knees 2 Elbows)

Cash out (Midline): 5 sets: not for time of,

20 Abmat Situps
20 GHD Hip Extensions

Stop, Drop, and Roll.

Mobility: “Limber 11”

Lacrosse Ball (Glutes)

Lacrosse Ball (Calves)

Banded Hamstring floss (10 each leg)

Banded Hip Distraction x 30 seconds

Bent Knee Iron Cross (Knees together, palms down, head opposite) x 8 (each)

Rollover to V-Sit x 8

Fire Hydrants x 10 (Each)

Mountain Climbers x 10 (Each)

Kossack Squats (Side lunge) x 8 (Each)

Seated 90/90 Stretch x 30 Seconds

Couch Stretch x 30 Seconds

Front Squat (3-2-1-1-1-1-3)

(Rest 2-3 minutes between sets)

* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 95-100%
* Set 6 – 1 rep @ 95-105%
* Set 7 – 3 reps @ 90%

MetCon (Time):

100 Barbell OH Walking Lunges (100/70)

*Each time the bar is dropped from OH lockout; you must do 30 Double Unders before continuing*

Midline (Circuit): 3 Rounds of,

*Not for time*

15 Abmat Situps
10 Barbell Rollouts
15 GHD sit-ups

“Individuals play the game, but teams beat the odds.” – Navy Seals