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STRENGTH – Back Squat 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec between efforts

CONDITIONING 100 Doubles/250 Singles (7 Deadlift 185#/135# penalty every time the rope stops 100 Wallball (7 Kettlebell Swing 70#/44# penalty when wallball stops moving) 100 Doubles/250 Singles (7 Deadlift 185#/135# penalty every time the rope stops 15 min time cap

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike