A. Back squat – 1×10@60%, 1×8@65%, 1×8@70%, 1×8@75%.
B. Pull-ups – 8×2 every 35 seconds.
C. 10 rounds of:
Sprint one length of the parking lot and walk back.
Warm up well for this. Feel free to use the first 2-3 rounds to ease into an all-out effort.
D. 3 attempts at a max distance farmer’s carry with two dumbbells (60# for men, 40# for women). No hook grip. Make those forearms burn.
A) Squats felt pretty good today – tough, but good. Couldn’t believe how tired my legs were after this part…began questioning how well the sprints would go.
B) Used thin red and thin blue bands for this. Next time we do this type of exercise I’ll challenge myself a bit more and use just one of the bands.
C) Sprints were still fun! Thanks to Jay for the pose running tips during this exercise.
D) The “no hook grip” made this interesting. Attempt #1 – 200 ft., #2 – 300 ft., #3 – 327 ft.