Warm-up
• 200 Single Unders
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
3 rounds:
• 10 m Duck Walk
• 10 Mountain Climbers
Strength
Week 12 of 12: Hatch
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM
Conditioning
4 min AMRAP (0:00-4:00):
• 8 Deadlifts 135/95#
• 8 Bar Facing Burpees
1 min Rest (4:00-5:00)
3 min AMRAP (5:00-8:00):
• 6 Deadlifts 185/135#
• 6 Bar Facing Burpees
1 min Rest (8:00-9:00)
2 min AMRAP (9:00-11:00):
• 4 Deadlifts 225/155#
• 4 Bar Facing Burpees
1 min Rest (11:00-12:00)
1 min AMRAP (12:00-13:00):
• 2 Deadlifts 275/185#
• 2 Bar Facing Burpees