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7/19/23

Warm up

3 rounds

15 ball slams

10/10 split squats

5/5 single arm db clean n presses


Conditioning

0:00 2 minute cap

30 barbell clean n presses 115/85

2:00-4:00-Rest

4:00 2 minute cap

30/21 cal bike

6:00-8:00-Rest

8:00 2 minute cap

30/21 cal ski

10:00-12:00-Rest

 
 
 

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TEST WEEK Get your sheets out If you don’t have, we have plenty of extras FIND YOUR 1, 2 or 3 REP MAX • Back Squat • Front Squat CAPACITY TESTS: • 1-Minute Max Air Squats (butt to med ball) • 1-Minute

 
 
 

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