Strength
Back Squat
Performance: Every 2 minutes for 8 sets
- 5 @ 55%
- 5 @ 65%
- 3 @ 75%
- 2 @ 85%
- 2 @ 90%
- 3 x 5 @ 85%
Fitness:
- 4 x 3-5 @ 21X1
Conditioning
On a continuously running clock, at 0:00 complete for time:
- 21 Double Kettlebell Deadlifts (53/70)
- 21 Box Jumps (20/24)
- 15 Double Kettlebell Deadlifts
- 15 Box Jumps
- 9 Double Kettlebell Deadlifts
- 9 Box Jumps
Rest until the clock reaches 8:00 and complete for time:
- 21 Calorie Bike or Row
- 21 Wall Balls (14/20)
- 15 Calorie Bike or Row
- 15 Wall Balls
- 9 Calorie Bike or Row
- 9 Wall Balls
There is a 6:00 time cap on each piece.