Strength/Conditioning
Every 4:00 x 5 rounds
10 Bench Press @135/95
15 Burpees
20 Unbroken KBS @53/35
Conditioning
Erg
OTM x 12
Minute 1 - 10 Calories
Minute 2 - 12 Calories
Minute 3 - 15 Calories
Monday 🫠
Strength
5 Sets
5/5 weighted Bulgarian split squats
Rest 1:00 between legs. Rest 2:00 between sets.
Use 2 dumbbells. AHAP across.
Conditioning
“Karen” (kind of)
150 wall balls (20/14#)*
* Every break, perform 10 pull ups.
15:00 time cap
Sunday
40:00 Clock
Accumulate 100 Box Jumps (24/20)
@ 0:00 and EMOTM
5 Devils Press (1 DB)
r2:00
1,100m run
r2:00
“Annie”
50-40-30-20-10 reps
Double Unders*
Sit-ups
*double the amount of single Unders
r2:00
1,100m run