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. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq
A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C
A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8