A late Happy Birthday to Mindy Saunders on the 21st!!
Push-Up 5-5-10-5
STRENGTH – Back Squat every 30 seconds for 4 min 1 rep @ 85% – 9 total reps 2 min rest 1 rep every min on the min for 4 min @90% – 5 total reps Bar stays un-racked during the working time
CONDITIONING 10x 4 Deadlift (135/95#) 6 Box Jump (24″/20″) 4 Kettlebell Clean and Press each arm (35#/26#)
COACHES CHALLENGE Taller Box 30″/24″ Heavy Kettlebell 53#/44#
A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row
A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su
A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh