Strength
Every 3:00 x 5 rounds
10 thrusters (off rack) @115/85
:60s farmer hold - 2x70/53
Conditioner (Pantene Pro V)
4 rounds
400m run
50 squats
Monday ⚡️
Strength
Every 1:30 x 5:
3 back squats at 75-80% (same weight across)
Conditioning
EMOM x 20 (5 rounds):
Min 1: 12/9 cal row
Min 2: 12 overhead squats (95/65#)
Min 3: 15 kettlebell swings (53/35#)
Min 4: REST
Sunday!
For funsies:
550m run
30 Hand Release Pushups
400m run
30 Goblet Squats (50/35)
300m run
30 Box Jumps
200m run
30 Hang DB Snatch (30 total) (50/35)
100m run
30 Burpees
30 Hang DB Snatch (30 total)
200m run
30 Box Jumps
300m run
30 Goblet Squats
400m run
30 Hand Release Pushups
550m run
*3:00 total rest within the workout. Athlete gets to choose how to break up this time and when to use it!