A. Strength
Back Squat
5 sets of 5 reps 65%-70%-75%-80%-85%(5+) *if you can do more than 5 reps on the last set go for a burnout set.
B. Conditioning
12 minute amrap 250m row 25 Air squats
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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