Friday

Strength/Conditioning

Every 3:00 x 5 rounds

6/6 Weighted Step Ups @50/35

20 Unbroken Wallballs @20/14

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AMRAP 12

10/7 cal bike - damper 10

:30s Wallsit holding 25# plate in front

12 OH weighted sit-ups (same plate as above)

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As Cash out

100 barbell curls

Thursday

A. Strength

E2:00 x 8

5 Strict Press (AHAP; across)

5 Strict Pull-ups (AHAP Unbroken)

B. Conditioning

Tabata x 3 (1:30/station)

Jumping Lunges

Sit-ups

Wall Sit Hold

Ball Slams

*Repeat another full time through (6 rounds total per station)

C. 200m Overhead Plate Walk (45/25)