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. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou
A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run
A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca