3 rounds NFT
10m Lateral band walk/side
20 Banded Glute Bridge
20 Shoulder Taps
1-1/4 Back Squat
3 sets of 5 reps @ 33X1 Tempo
3 seconds down
3 seconds hold bottom
X – perform the 1/4 squat and then return to the bottom before squatting up to the top
1 second pause at top
4-5 rounds every 3 minutes
4 Front Squats 50/35s
6 Strict Toes to Bar
8 Suitcase Walking Lunges 50/35s
16/14 calorie row
A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq
A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C
A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8