Warm up
1 minute bike
20 second squat hold
10/10 single leg deadlifts
Then
3 rounds
10 kb swings
10 kb thrusters
Strength
Back squat- Build a heavy 2
Conditioning A B A C
A-AMRAP3
5 pull ups
5/5 Alternating db strict press 35s/ 25s
B-Every 90 seconds x 4 rounds
1 back squats
30/30 second side plank
C-In 8 minutes with a vest
1/2 mile run
Max squats in remaining time
Warm up 45 seconds of each Goblet squat hold Side plank-each side Conditioning Spend 90 seconds at each station Rest 30 seconds between...
WARM UP Words Greatest Stretch 5 Cat Cows 5 Floor Wipers 5 Goblet Squats 5/5 Single Arm Rows STRENGTH KBClusters- Heavy 8 Progress to...
WARM We 100 M Jog Worlds Greatest Stretch 100 M Run ENDURANCE AMRAP40 Partrer A-400 M Run- Timer Parner B-20 KB High Pulls + Max Cal Ski...
Comments