STRENGTH Back Squat 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% rest 45-60 sec. between sets (10 min max time to complete)
CONDITIONING (4x) 1 min on 30 sec off at each station – Row for Calories – Push-ups – Overhead Squat (75#/55#)
Total each round for four separate scores.
20 minute AMRAP w/ a partner 1000m Row (each does 500m) Then as many rounds with remaining time of: 12 Bench Press or 12 Hand Release Push-ups 150m Run (around the building) 12 DB Snatch 50#/35#
A. Conditioning “Lumberjack 20” 20 Deadlift 95/65 400m Run 20 KB Swings 53/35 400m Run 20 OH Squat 95/65 400m Run 20 Burpees 400m Run 20 Pull ups 400m Run 20 Box Jumps 24"/20" 400m Run 20 Power Cleans
A. Strength Bench Press (pick a weight that will allow you to hit all reps unbroken roughly 50-60% of a 1 rep max) 12, 10, 8 B. Conditioning 4 Rounds For Time 15/12 Calorie Bike 10 Wall Balls 10 Toes-