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Strength

3 sets

30-60 Second Active hang

10-15 Deficit Push ups (45/25 plates for deficit)

8-10 Bulgarian Split squats (each side)

Rest as needed between sets (1-2 mins)


Conditioning

"Everything hurts and I'm dying"

21-15-9

Power Clean and Jerks (95/65)

box jump over (24/20)

 

-Rest 1:1 between sets-


12-9-6

Power Clean and Jerks (165/115)

Burpee box jump overs (24/20)

18 views

Strength

Back Squat

3 reps every 90 seconds for 8 sets


Conditioning

For Time:

500/400m Row (30/24 Calorie Assault Bike)

100 double unders

200ft Farmer Carry (70s/50s)

100 double unders

500/400m Row (30/24 Calorie Assault Bike)

26 views

Strength

Front Squat 8x3 - Complete  3 reps every 90 seconds x 8 sets

Conditioning

A Dance with Dragons

Every min (16mins) Even- 200/175m Row Odd -18 Wall Balls (20/14)

27 views

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