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Friday 8/21

Friday

Body Armor

3 x 10 Double Kettlebell Deadlifts 3 x 20 Weighted Glute Bridges 3 x 30 Empty Barbell Good Mornings

Rest 1-2 Minutes Between All Sets


Conditioning

"Dumbo"

5 Rounds For Time: 200 Meter Med ball Run

10 Double Dumbbell Thrusters 5 Double Dumbbell Box Step-Overs

Dumbbells: 50's/35's Box: 24"/20"

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Thursday 4/15

Conditioning “Super Soldier Serum” Teams of 2 5 sets each P1 - 400m Run P2 - Max Meter Row - Switch when partner finishes the run and continue alternating until both partners have completed 5 sets of

Wednesday 4/14

Strength Bench Press -5 sets x 1 reps @ 90% 1RM Bench Press *Complete a set every 2 minutes, on the minute for 10 minutes * Deadlift -5 sets x 1 reps @ 90% 1RM Deadlift *Complete a set every 2 minutes

Tue (4/13/21)

“Winter Soldier” Every 3:00 (6 sets) - 0:00 - 3:00 15/12 Calorie Assault Bike 15 Power Snatch (75/55) - 3:00 - 6:00 15/12 Calorie Assault Bike 12 Power Snatch (95/65) - 6:00 - 9:00 15/12 Calorie Assau

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