CompTrain60 Build Cycle Week 12

WARM UP

BACK SQUAT, in 15 mins, build to a heavy single

“Tenacious”

AMRAP 10

• 1-2-3-4-5……Rope Climbs (15ft)
• 5-10-15-20-25…..Wall Balls 20/14

*****Additional Work*****

1 Max set of Unbroken Toes to Bar (before)

Death By Shuttle Runs

• 00:00 1 shuttle run
• 01:00 2 shuttle runs
• 02:00 3 shuttle runs
• 03:00 4 shuttle runs….

until failure, rest 5 mins, then complete

For Time

• total amount of shuttle runs completed in part 1

1 shuttle run= 25ft down and 25ft back (50ft total)

Accessory Work

• 3 X 10 Seated Strict Press
• 3 X 15 Barbell Hip Thrusts
• 3 X 20 Dumbbell Hammer Curls