Game Changer

Pump this up...
We have done this before... Many results HERE

We had ALL the wt. room do this today... Every kid...
It was awesome...teamwork...pushing each other...etc
Great to see!!!

Warm-Up
Mobilize
2 Rnds ~
250m Row + 6 Spidey & Reach
250m Row + 5 Walkouts
250m Row + 4 Inchworms
(increase row intensity w/ each turn)
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2 Rnds (45# bar) ~
5 Good AM
5 Stiff-Leg DL
5 DL
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2 Rnds (light weight on bar)
5 Stiff-Leg DL
5 DL
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STRICT HSPU
2 Rnds (2m b/t Rnds...as quick as you can b/t sets):
50%
40%
35%
(increase a bit from last week)
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SPECIFIC PUGC Warm-Up
2-3 Rnds increasing in Wt...start at 50% workout wt and move to 80%
4 DL + 4 Box Jumps
2 DL + 2 Box Jumps
Rest 2-3 min b/t
THEN (@ Workout Wt)...
2 DL + 2 Box Jumps
2 DL + 2 Box Jumps
REST 3-5 Min & Begin...
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PUMPED UP GAME CHANGER (Last HERE)
For Time:
21-15-9
Deadlift (275#/
Box Jumps (30/24)
DL should be a wt you are comfortable with getting 15+ times when fresh...
OVER JUMP your first box jump every time and set the tone for BJ for yourself!
This is a heavy tax on the posterior chain...enjoy!
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AEROBIC CAPACITY
150/100 Cal Bike
Men = 15 Cals Slow...15 Cals Fast...repeat till finished
Women = 10 Cals Slow...10 Cals Fast...repeat till finished

Syd ~ (225#/24) ~ 6:28
Val ~ (95/20) ~ 5:00
A.Johns ~ (135/20) ~ 8:14
Mitchell ~ (75/24) ~ 7:30
Z.Wendt ~ 5-4-4 HSPU / 7:25
tb ~ 3-3-2 HSPU / 8:38 (all Jump Ups!!!)
To you, O God, will I sing a new song