3 Rounds Not For Time
8 Dual KB Rack Squats @ 31X1 Tempo
10m Lateral Band Walk/side
30 second Ring Plank
Build up to 1RM Front Squat, record on whiteboard
400m run
15m KB Front Rack Walking Lunge 53/35
200m run
12m KB Front Rack Walking Lunge 53/35
400m run
9m KB Front Rack Walking Lunge 53/35
400m run
12m KB Front Rack Walking Lunge 53/35
200m run
15m KB Front Rack Walking Lunge 53/35
400m run
*coaches challenge 70/53
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
Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-
A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb