WARM-UP:
*800m Run
*Dynamic Stretch:
8 x Toe-Hold Squat Stretch
8 ea. leg x X-Body Kick
8 ea. leg x Single-Leg Squat + Fwd. Reach
"THE EIGHT"
8 Rounds -
1) 8 x Slam Ball Roll-Chase-Carry Back (roll a 20 lb. slam ball out far, sprint after it, pick it up and run it back)
2) 8 x Dead Hang Chin-Up
3) 8 x Weighted Burpee (20 lb. DBs)
4) 8 x Sumo Deadlift High Pull (65 lb. barbell)
5) 8 x Push Press - alt. regular and behind-the-neck (65 lb. barbell)
6) 8 ea. leg x Single-Leg Lateral Hop over barbell
7) 8 x Single-Arm DB Snatch
8) 8 x Deck Squat (a.k.a. "Supine Get-Up")(1 20 lb. DB held at chest, move DB OH as you stand)
*It was crazy hot last night, and I'm pretty certain that it hindered everybody's performance. Not a single person came close to finishing this workout. I, for example, got through 4 full rounds and 2 rounds at half reps. My workout plan may have been overly ambition, HOWEVER, I am anxious to try this one again on a cooler day to see if I can get a better score...maybe even this morning at S3 Conditioning??
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