Burn/Performance

6
Nov

Burn/Performance

CrossFit Tactical Strength – Unlimited Trainer

Breathing

Apnea x 5-10 breaths 1:4:2

Cadence x 5-10 breaths 1:1:2:1

Metcon (Distance)

45:00 maximum of low intensity cardio (walking, easy bike): nasal breathing only, Max HR = 180 – age

Strength

Zercher Yoke Carry (5 x 100′)

https://www.youtube.com/watch?v=fKmcKM5PQAM
max load but DO NOT SET THE YOKE DOWN!

GHD Back Extension (5 sets of 6 Reps)

Tempo = 3021

**Weight if possible

Reverse Hypers (4 x 20 )

full swing

50% of Back squat is goal. go lighter if needed.

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