Friday 😰

Strength

4 Sets:

2 bench press at 80-90%

Build. Rest 2:00.

Conditioning

“Bergeron Beep Test”

On the minute for max rounds:

7 thrusters (75/55#)

7 pull ups

7 burpees

Accessory

Part A

3 Sets:

10 seated dumbbell Zottman curls

Part B

3 Sets:

20 supinated grip banded lat pulldowns

Thursday 🚜

Conditioning

“Spring Chicken”

AMRAP 8 x 4 rounds:

1000 meter run // or 2500/2250 meter bike erg

Max calorie row

Rest 2:00 between rounds

Accessory

3 Sets:

20 rower pike ups

100 feet double kettlebell front rack carry

Rest 1-2:00 between sets.

Wednesday - Hyrox 🗝

Interval Scheme 2:00 work // :40 rest x 3 rounds

Station 1

10 KB Deadlift to High Pull

5/5 KB Teapot

Station 2

150m Ski

:10 rest

150m Ski

Station 3

30’ Sled Push

20 Plank Jacks

Station 4

150m Row

:10 rest

150m Row

Station 5

5 Curls

10 Thrusters