Monday 4/24/2023

For time:

200m overhead plate carry 

Then, 15-12-9-6-3 reps of the couplet:

• Back squat 

• Plyo push ups 

Then, 200m overhead plate carry 

♀ 25-Ib plate, 160-lbs squat, 20-in box

♂ 45-Ib plate, 225-Ibs squat, 24-in box

Scaling:

Reduce distance if you can’t run less than a 4 minute 800. Lighten barbell weight for back squat and elevate push ups as needed. 

Accessory:

• Single arm banded rows 50 reps 

SPP: 

Specific physical preparedness 

• For fitness: Train a weaknesses 

• For certain goal: Focus on a particular movement or physical area 

• For a sport: Add in certain skills/movements that better prepare you for upcoming competition