A. Strength

Back Squats

4 sets of 6 reps @ 00X1 Tempo

*slight load increase from last week, focus is still on speed!

B. Conditioning

4 rounds

3 minutes

15/12 cal Row

6 Hang Power Cleans 155#/105#

36 Double-Unders

6 Deadlifts 155#/105#

Max Calorie Bike in remaining time

-2 minute rest between rounds-

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

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