RESCUE STRENGTH

WORK CAPACITY

Warm Up: 3 rounds of
8 DB Thursters @ 25lbs
3 Jump Squats
8 Push Ups
3 Clapping Push Ups
Instep Stretch

1) 10 Rounds of
5 Pull Ups
5 Ball Slams
10 Goblet Squats @ 20kg/45 lbs
10 KB Swings @ 20kg/45lbs
10 Sit Ups (unloaded)

2) 4 Rounds of
10 Back Extensions
10 Seated Russian Twists w/ 25lbs
5x Scare Crow Mobility
HAM Mobility (both sides)

We are starting a 3 week Work Capacity Cycle.  Half of our training sessions will have work capacity emphasis. Don't worry, our strength will not take a hit.  We will continue to have our strength sessions, but not as often.  Work Hard and keep up the intensity.