STRENGTH FRONT SQUAT 3×5 – Tempo 3 count down, 1 count in the bottom, quick up – increase load each round, but choose something that allows you to work on correct position for all 3 sets.
CONDITIONING 9-6-3 Deadlift (225#/165#) & Lateral Jump Burpees 60 Wall Balls (20#/14#) 3-6-9 Deadlift & Later Jump Burpees
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