There will be one workout today at 11am.
Working in teams of four:
8 minutes to find a max height box jump.
then,
3 Rounds:
Each athlete starts at a different station. Everyone rotates when all four have finished.
Working in teams of four, for time:
1) 75 Team sit-ups (arms interlaced)
2) 3 Rounds each, relay style:
3) Team 800m Seabag Run (60/40)
4) 3 Rounds each, relay style:
5) 2400m Row (600m each, relay style)
Atomic Teamer
Floss every day
Strength
Fitness: Deadlift, 4×2 LP
Performance:
3@70%, 3@80%, then, using up to a 3RM, less if you cannot maintain proper form, complete the following four times:
After fourth repetition, rest 3-5 minutes and then repeat the 4×1 and 15 second rests once more.
Conditioning
4 Rounds:
Leo guts out his front rack lunges.
Strength
Fitness:
1 Push Press + 1 Split Jerk
Performance:
1 Press + 2 Push Press + 1 Split Jerk
Conditioning
15 minute time limit
Strength
Bench Press – 3×5 Linear Progression.
Conditioning
10 minutes, as many rounds as possible:
Choose a weight for the rows that is challenging but you can maintain good form, use this weight for the lunges as well.