A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
20 Calories of Assault Bike
20 Alternating Reverse Lunges with KBs or DBs
A. Four sets of:
Back Squat x 6-8 reps @ 30X1
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders
A. Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 3 reps
Build to today’s heavy triple, and then…
Every 2 minutes, for 10 minutes (5 sets):
Clean x 3 reps
Build to today’s heavy triple.
B. In 15 minutes or less, build to today’s “heavy”…
Deadlift x 5 reps
The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.
C. Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Deadlift x 8 reps @ 70-75% of today’s 5-RM
Station 2 – 50 Double-Unders + 12 Toes to Bar
D. For completion:
400 meter Sandbag Carry (80-120 lbs)
(perform 10 sandbag squats every 100 meters – and only bear hug hold is allowed throughout the carry and the squats)
Optional Additional Conditioning Session
Five sets of:
Run 800 Meters
Rest 90 seconds
Run each 800 meters at 85% of 1-Mile PR Pace – e.g., if your 1-mile is 6:00, run today’s session at 1:45/400m.