IM60
Skill: 20 Minutes
Find a 5 rep max deadlift and a 3 rep max thruster.
For an added challenge build up in weight on both elements using only 1 barbell. If you are one of the athletes participating in the qualifier then make sure to read the instructions on thenorcalclassic.com
Workout: 20 minutes
I go: you go
14 plate ground to overhead 45/35
10 box jump overs 24/20
6 narrow grip push ups
*non-working partner recovers/active rest on assault bike. For a tougher workout set a faster pace on the bike
IM30
Workout: 20 minutes
I go: you go
14 plate ground to overhead 45/35
10 box jump overs 24/20
6 narrow grip push ups
*non-working partner recovers/active rest on assault bike. For a tougher workout set a faster pace on the bike
IMRecovery
2 rounds
10 scap pushups on ring
10 alternating leg raises from ring plank position
then
Complete 2 rounds
2 min Puppy dog
1 min Right side Pigeon
1 min Right side Single leg forward fold
1 min Left side Pigeon
1 minLeft side Single leg forward fold