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Thursday 5/7

Equipment Workout 3 Rounds For Time 16 Alternating DB Step Ups 8 Push Up + Renegade Rows 100 Meter Suitcase Carry (switch @ 50m) Rest 2:00 3 Rounds For Time 12 Dumbbell Thrusters (alternating) 6 Push Up + Renegade Rows 100 Meter Suitcase Carry (switch @ 50M) No Equipment Workout 3 Rounds For Time 20 Step Ups 10 Plank Up Downs 100 Meter Odd-Object Carry Rest 2:00 3 Rounds For Time 12 Jumping Squats 6 Push Ups 100 Meter Odd-Object Carry



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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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