May 1, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

New guy joined up today. Matthew, brought by Keith.

1 Hang Squat Clean 5-4-3-2-1

2. 15 hang cleans/15 burpees x 3

3. 5 x 100 runs

This was a workout that I first saw invented on the spot when in Rich Fronings garage in 2010 with Dan Bailey. Filming Fitness Truth, I watched those 2 guy do this workout and each of them was completely spent at the end. I knew that this one was worth remembering. We have done it 12 times and toady was my all time PR. I was able to go unbroken for the whole thing.

3 RFT: Hang Power Cleans and Burpees : 4 mins 2 secs | Rx'd 47 secs

3 rounds of: 15 Hang Power Cleans, 135 lbs 15 Burpees