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STRENGTH

Front squat -1x5 with pause

1x20

Then 3x1


4 rounds-building sets

3 long jumps

6/6 step downs

9 hip thrusts


Conditioning

3 rounds 7 minute cap

200 m run

20 lunges

20 air squats

 
 
 

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Rx+3 rounds Rx 2 rounds Scaled 1 round For time 500m Ski/Row 100ft walking lunges(50/35 x2) 100m Farmer Carry (70/53 x 2) 1000m Run *Accumulate 350/200 ft Sled Push or Pull throughout

 
 
 
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STRENGTH Thrusters-Build a heavy 12 Then Every 40 seconds for 10 rounds 3 reps for time 4 Rounds-Building sets 5/5 Single DB rotational deficit Bulgarian split squat https://www.instagram.com/reel/Cse

 
 
 

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