4 sets increasing efforts
15/12 cal row
20 seconds Single Leg Glute Bridge Hold/leg
10 Goblet Curtsy Squats/leg
3 sets of 4 reps @ 41X1 Tempo
3 rounds for time of:
1 minute Airdyne
20m Single Arm KB Front Rack/arm (TOUGH)
1 minute Row Damper @ 10
16 Alternating KB Rack Reverse Lunges
*coaches challenge 2″ drop
-rest 90 seconds-
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