STRENGTH Back Squat 30 Min to Find Max Suggested Rep Scheme 6-4-2-1-1-1-1 CONDITIONING 8 Min AMRAP100M Run or 150M Row15 KB Swings (53/35)10 Ab Mat Sit Ups CORE/MOBILITY1 Min Pigeon Pose1 Min Upward Dog
STRENGTH Back Squat 4 @ 70%, 4 @ 80%, 3 @ 90%, 1 @ 95%, 1 @ 95%CONDITIONING For Time800M Run or 1000M Row50 Alt Hang DB Clean (50/35)25 Push Ups *Everytime you put the DB down, 5 Burpees CORE/MOBILITY1 Min Pigeon Pose1 Min Twisted...
STRENGTH Deadlift 6 @ 75%4 @ 80%4 @ 85%4 @ 90%CONDITIONING 12 Min AMRAP100M Run100Ft DB Z Walk (50/30) 50ft down right arm OH / 50ft back left arm10 Toes to Bar Z walk is a single arm overhead carry with the opposite armcarrying DB in farmers hold CORE/MOBILITY 1 Min...
STRENGTH Back Squat 6-6-4-2 79% 75% 80% 90% Deadbugs with Weight Hold 4 x 20Side Plank 4 x :20 each side CONDITIONING For 12 Min1-2-3-4-5-6-7-8-9-10 and so onWallballMedball Sit Up50 Ft Run CORE/MOBILITY 1 Min Couch Stretch 1 Min Upward...
STRENGTH Back Squat 4 x 6 75%, 75%, 80%, 85% Floor Wipers 3 x 20 CONDITIONING Every 3 Min for 15 Min3 Wall Climbs12 Box Jumps (24/20)24 Russian KB Swings CORE/MOBILITY 1 Min Sampson Stretch 1 Min Twisted...
CONDITIONING EMOM for 32 MinMin 1: 100M Medball RunMin 2: 15 to 20 WallballsMin 3: 20 Ab Mat Sit UpsMin 4: 15 Plate Ground to Overhead CORE/MOBILITY1 Min Upward Dog1 Min Samson Stretch
