Try other variations depending on fitness and health
Full Body conditioning endurance day 3
Focus legs -
1. Burpees - 10 Reps
2. Side to side jump squats - 45 seconds
3. wall sit - 45 seconds
4. Lunges - 10 reps
5. Box jump- 5 reps

Repeat 3 times

Starr Method Squat (Heavy Day) 5x5

185-225-245-275-295

Seated Calf Raise: 2x25 55lb 100lb

Standing Calf Raise 2x25 140lb 200lb

Run 1 Mile Row 1 Mile

9:06 + 6:41 = 15:47

– Foam Roll – Lats x 60s each (6-12 inches rolling proximal to distal)
– Biphasic Lat Stretch x 60s each
– Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

Strength : Pause Front Squats (3 seconds at bottom)
3 – 3 – 3 – 3 – 3

-then-

4 rounds for time of:
6 Box Jumps (30″/24″)
12 Chest-2-Bar Pullups
18 Overhead Squats (65/45)

*Post times.

3 rds (blue)

Bench press:
3 – 3 – 3 – 3

95

• then -

“Humble Pie” – 12 Minute AMRAP:
3 Thrusters (95/65)
6 Hang Power Cleans
9 Sumo Deadlift High Pull

Post times. Compare to 2/16/12:
Erin W 6+1 HC Rx

Strength: snatch balance
2-2-2-2-2-2-2

• then -

Complete 5 rounds – each set for reps, load, & quality – not for time:
ME handstand pushups
8 seated shoulder press (heavy)
8 good mornings (heavy)

35(box)

Warmup
500m run
10x crab walk
10x monster walk
10x side plank clam shell
10x hip bridge
10x external shoulder rotation 15# band
10x internal shoulder rotation 15# band
10x banded pull aparts 15# band
10x banded underhand pull aparts 15# band

Speed and Quickness
3 rounds
-100x Single unders
-10x truck bed jumps
-10x Mt. Climbers
-10x underswitches
-2x10m Silverback Gorilla shuffles
-500m air bike sprint

Calf Raises (#185) Alternate heels in/out
4 sets of 15 heels in
4 sets of 15 heels out

Row 5K for time - 19:09

21-15-9
Situp
Flutter 4 count
2:42

Max clean