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Strength

Shoulder Press for load:

#1: 5 reps @ 75%

#2: 3 reps @ 85%

#3: 1 rep + @ 95%

Conditioning

5 rounds:

Run 400 meters

20 front squats (75/55)

20 deadlifts (75/55)

70 views

Accessory Work

4 rounds

5-10 strict Chin Ups

10 Seated DB Z-Press

20 Superman

Conditioning

It's been a long day

100 Double Unders

50 Alternating Dumbbell Step Ups (50/35) (24”/20” box)

100 Double Unders

50 Burpees

100 Double Unders

74 views

Accessory Work

3 sets

20 Alt. Bench/floor DB Bench Press

20 V-ups or Walking V-ups


Conditioning

For time:

1,000-meter row

Then, 5 rounds of:

21 pull-ups

7 push jerks (135/95)

70 views

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