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6/22

Back squat-Heavy 9

Then-Fire set 1x20


5 rounds-Building sets

5 heel elevated goblet squats

5 good mornings


*Accumulate 300/200 ft sled drag Throughout 5 rounds


Conditioning

8 minute cap

100 (50/50) single db step ups 35/25

*Every other minute

100 m run

 
 
 

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Strict press-heavy 9 Then fire Set 1 X 20 Five rounds-building sets 5 pull-ups pow 5 barbell curls 5/5 bottoms up presses 5 overhead dumbbell tricep extensions Condition Mixed Tabata Ball slams Double

 
 
 
6/20

Rx-Delta Scales-Straight 1 round 40 wall ball 400 m row 800 m run (1/2 mile) 2 rounds 30 wall ball 300 m row 600 m run 3 rounds 20 wall ball 200 m row 400 m run 4 rounds 10 wall ball 100 m row 200 m r

 
 
 

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