Strength
Take 10 minutes to perform:
5 sets of 2 reps @ 21×1 tempo
@ 55-60%
Conditioning
18 min EMOM
Min 1: 40 sec sandbag hold
Min 2: 8-10 goblet squats- increase weights every 2 rounds
Min 3: 30-45 sec jump rope practice
Notes
Sandbag Weight should be challenging but unbroken for all sets.
You will increase goblet squat weights every 2 rounds. This means you should have a moderate/ moderately heavy/ heavy KB as options. DBs can also be used for goblet squats.
The Jump rope can be a fun time to work on the skill today. Options include Single under, Speed Steps, Crossover Single under, Double under, Crossover Double under, or triple under! You can also alternate between both