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
A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C
A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split
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