Airdyne or row for 6 minutes continuous
Every 90 seconds sprint for 12 seconds (4 sets)
3 sets of 4 at 3131 Tempo
3 sets of 3 reps (reset at the bottom of each rep)
15-12-9-6-3
KB Snatch/arm 44/26
Box Jump Step Down 24″/20″
*coaches challenge 53/35 + work back up to 15
(15-12-9-6-3-6-9-12-15)
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