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. 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