STRENGTH – Back Squat 7 min – 1 Rep EMOM increase load every rep reps should be heavy and load increases should only be 5-10# (If you know your 1RM this should be around the 90% range at the end)
CONDITIONING (5x) 3 min on 1 min off – 1 min at each station AMRAP Row for Calories Box Jump 20″ Kettlebell Clean and Press
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