Strength
OTM x 10 - 2 FS @70-80%
Conditioning
Run 800m
50 FS @155/105
25 Burpees
Extra Credit
Tabata Pushups x 8 rounds
Friday
Strength
Deadlift
Every 3 minutes x 5 rounds - 8 reps - ascend if feeling good
Conditioning:
Against an 11:00 clock
400m sprint
100' bear crawl
200m sprint
50' bear crawl
@ 7:00 - 400m farmer carry - 2x50/35
@12:00 - photo of forearm pump
Cash Down
3 rounds
5 strict chin-ups - slow
15 zottman curls
20 overhead weighted sit-ups
Thursday
A. Strength
E4:30 x 5 rounds
10/10 Front Rack DB Split Squats (2 x 25/15)
10 Jumping Lunges (Front Rack; Same DB’s)
10 Strict Pull-ups
B. Conditioning
OTM 10:00
Min 1- 50 Double Unders
Min 2- 18/12 Cal. Row