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1/15/24 back squat

Warm up

2 minute bike

30/30 second side plank

40 seconds superman hold

5/5 bulgarian split squats

6 inch worm push ups


Strength

Back squat 3x4

Then 20s of

Strict press

Barbell row

Bench press


Conditioning

For Time

100 high swings 35/25

10 burpees

80 (40/40) reverse lunges 35/25

10 burpees

60 kb goblet squats 35/25

10 burpees

 
 
 

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4/18/23 strict press 10 x 3

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6/6

Rx+3 xs Rx 2xs Scaled 1x 1000 m run 30/24 cal ski 800 m run 30/24 cal row 600 m run 30 burpee pull ups 400 m run 30 (15/15) sandbag lunges 200 m run 30 dbl db thrusters

 
 
 
6/4

5 rounds-Building sets 8/8 single arm landmine presses 10 dbl kb swings 12 kb high pulls Amrap7 100 meter run 10 med ball over shoulder 100 meter run 10 med ball squats

 
 
 

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