WARM UP
(15 min)
:30s EA
- PVC pass throughs
- PVC alt hamstring
- PVC lateral flexion
- PVC ohs
-then-
30:15 x 5 Rnds
- HR push ups
- Singles
20:10 x 3
- Amer. kbs
- High knees in place
STRENGTH
a1. Deadlifts 12-10-8-6-4-2
a2. SA KB Snatches (per side) 6-6-6-6-6-6
a3. MB Sit-up + press 18-16-14-12-10-8
*zero rest/go up in weight
STRENGTH ENDURANCE
3 Rounds of:
b1. 1 Length db lunges
b2. 6/6 SA db clean squat + press
b3. 30 MB ab twists – seated
b4. 15 cable curls (use both sides with rope/curl attachment
b5. 20 bench dips
*work through all three sets
CONDITIONING
AMRAP w. time left
- 2 lengths OH kb farmer carry
- 2 lengths crab walk
- 10 box jumps
- 100 singles