Strength
Back Squat
- 8 @ 70-75%
- 6 @ 75-80%
- 6 @ 80-85%
- 8 @ 70-75%
Conditioning
Performance
Every minute, on the minute, for 15:00:
- 15 Wall Balls (30/20)
- 40 Double Unders
- 15/12 Calories on the rower or bike
Fitness
Every minute, on the minute, for 15:00:
- 15 Wall Balls (20/14)
- 25 Double Unders
- 12/10 Calories on the rower or bike
Optional Independent Work
3 Sets:
- 8-12 Single Leg Calf Raises per leg
- 12 Tall Box Step Ups for pistol practice
5 Sets:
- 2 Position Clean @ 80+% (mid-thigh > knee)