Strength
5 Sets:
2 weighted strict pull ups @75-85%
Build in weight. Rest 1-2:00 between sets.
Conditioning
“Cut Backs”
On the 1:30 x 10:
1-10 strict pull ups
30 double unders
Max cal row
Monday - CrossFit 👽
Strength
5 Sets:
2 back squats at 75-85%
Build in weight. Rest 1:30 between sets.
Conditioning
“Tunnel Vision”
5 RFT:
15 box jumps (24/20”)
15 wall balls (20/14#)
15 kettlebell swings (53/35#)
Time Cap: 18:00
Monday - Hyrox 🤠
Rep/Interval Scheme: 6:00 on // 1:00 off x 4 Rounds
Zone 1
12 dual dumbbell bench press
8 push ups
Rest :30
Zone 2
250 meter row
20 alternating kettlebell goblet reverse lunges
Zone 3
12 dual dumbbell step ups
8 dual dumbbell jumping squats
Rest :30
Zone 4
50 foot arms only sled pull
:20 Rest