August 17, 2020

Posted By: Christi

Run 600 meters
20 Front Squat (135/95)
10 Bar Facing Burpee
Run 400 meters
15 Front Squat (185/135)
15 Bar Facing Burpee
Run 200 meters
10 Front Squat (225/155)
20 Bar Facing Burpee
Goal: Sub 17 min

Barbell reps are descending while the weight is going to be going up. This will create a bit of fatigue but also allow for you to work on some quality mechanics you can apply to the heavier barbell. Take the bar from the floor if possible. Weight should allow you to get the work done on each round within 2, max 3 sets with minimal break. The burpees are going to be something you need to be mindful to push the pace on a bit. Don’t be shy on that run and hold back. Trust your fitness and recovery and push a bit. Avoid using it as a recovery run.

Optional Accessory
Single Leg DB/KB Deadlift: 3 x 8/side
Bodyweight Tempo Cossack Squat: 3 x 8 (:3 sec lower and regular up)
Russian Twist: 3 x 12