4 sets
15/12 cal airdyne increase pace each round
10 Alternating Single Leg RDL/leg
10 Cossack Squats/leg
3 sets of 5 reps @ 51X1 Tempo
3 sets for total meters rowed
1 minute Row Damper at 10 (Grind effort)
40m Heavy Front Rack Carry (unbroken)
1 minute Row Damper at 1 (High Turnover)
30 seconds Prisoner Tall Kneeling To Standing
-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