A. Strength
Back Squat 5 reps Every 2 minutes for 10 minutes *Add weight here as necessary
B. Conditioning
30-20-10 Wall Balls 20/14 Hand Release Push Ups
C. Core Accessory
2 minutes plank – rest 1 minute- 2 minutes plank
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A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike