Tuesday 🎥

Strength

4 Sets:

4 back squats (build, 77-85%)

Rest :20

3 dual DB jump squats (very light)

Rest 2:00 between sets.

Conditioning

“Stay Put”

For Time:

1-10 dumbbell thrusters

10-1 dumbbell burpee deadlifts

RX: 2 @ 50/35#

Time Cap: 15:00

Accessory

6 Sets:

8 tempo* push press (@ 50% of 1RM)

*3 second negative

Rest :45 between sets.

Monday - Hyrox

Interval Scheme: 1:15 work // :25 rest x 24 rounds

Zone 1

AMRAP

6 push ups

6 alt high plank knee tucks

Zone 2

Max distance run

Zone 3

AMRAP

Kettlebell split squat

(switch every 6 reps)

Zone 4

:30 ski sprint

:15 rest

:30 ski sprint

Zone 5

AMRAP

6 dual DB push press

6 dual DB forward lunge

Zone 6

AMRAP

6 DB hex press

6 DB floor press

Zone 7

AMRAP

Single arm kettlebell swing

(switch every 6 reps)

Zone 8

AMRAP

6 goblet squats

6 jumping squats