16
Feb
Burner Like a Stove Top
Mobility/General warm-up
Warm Up Push Press/Deadlift/Back Squat
METCON/STRENGTH –
Burpee + Back-squat ladder
Rest 3 minutes
Burpee + shoulder to overhead ladder
Rest 3 minutes
Burpee + Deadlift ladder
For the ladder pattern, perform 1 rep of back squat/shoulder to overhead/deadlift the first minute, 2 reps the second minute, 3 reps the third minute, continuing as long as you are able. Each minute will start with 3 burpees. Use as many sets each minute as needed.
Level 1 – Back Squat 185/135, STOH 115/85, DL – 245/165
Level 2 – Back Squat 155/105, STOH 95/65, DL – 205/145
Level 3 – Back Squat 115/85, STOH 75/55, DL – 185/135
Level 4 – Goblet Squats, DB Shoulder to Overhead, KB Deadlifts