Strength Cycle: Post-Open Cycle – Week 3 of 5
4 Zero Bounce Deadlift @ 72.5-82.5%
*Start a little heavier than last week, but end up around the same number.
4 x Box/Plate Depth Jumps – step off a 20″ box or stack-of-plates and jump as high as possible. Partner up with classmates and share a box, then circle back and repeat.
Run 400m or Row 500/400m or Bike 1000/800m
L: 12; Spl: 16; S: 21 2-DB Front Squats – L: 25/15; Spl: 35/25; S: 50/35
L: 12; Spl: 16; S: 21 Burpees (S: Over DBs)
*Cap = 16min. This workout is a great opportunity to find your *forever* pace on burpees that allows you to maintain a reasonable heart rate until the final round. Stay steady thru the first two rounds, then turn it up and finish strong.