STRENGTH – Back Squat 3×10 AHAP – 2 min rest between sets Work to a heavy set of ten reps and repeat 2 more times
CONDITIONING (3x) 10 Kettle Bell Swing (53#/35#) 15 Toe to Bar 10 Kettle Bell Swing (53#/35#) 15 Push-ups
Coaches Challenge (3x) 10 Kettle Bell Swing (70#/35#) 15 Toe to Bar 10 Kettle Bell Swing (70#/53#) 15 Push-ups
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