Strength
Every 3:00 x 5 rounds
5/5 Half Kneeling DB Shoulder Press immediately into 10/10 Half Kneeling Ball Slams
Conditioning
AMRAP 12
9 DB Push Press
30 DU
9 T2B
30 DU
2x50/35
Monday 💄
Strength
5 Sets
3 tempo back squats @65-70%
Tempo = 13x1
Rest 2:00 between sets
Conditioning
For Time:
Buy In: 800M run
into 4 Rounds:
10 deadlifts (155/105#)
10 push ups
10 box jumps (24/20)
Cash Out: 400M run
Sunday
A. “Around the Block”
Start with 7 KBS (53/35) then farmer carry for 50 total steps…continue this until you’ve made it around the entire block*
*Keep count of how many times you put the KB down…when you get back inside complete 10 half burpees for each time you set the KB down
B. 2 rounds:
25 Ring Rows
25 Plate Pushups
50 Situps
r1:30 between rounds
C. 5 rounds
:10 Bottom Squat Hold + 10 Jump Squats
r:45