A. Strength
Back Squat
9-7-5-3-1+
55%x9
65%x7
75%x5
85%x3
95%x1+
B. Conditioning
Teams of 2
For time
1800m run
*Partner Single Arm Overhead Dumbbell Hold*
75/50
Running can only be accumulated when DB is Overhead. Each partner runs six 150m laps. Alternate arms each round.
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