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
A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric
A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le
A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever