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STRENGTH:
4 SETS
30 SECONDS REST BETWEEN MOVEMENTS
10 BOX SQUATS
10 BULGARIAN DEADLIFTS R/L
10 SUMO SQUAT PULSE COMBO
CONDITIONING:
AMRAP FOR 12 MINUTES:
Start with 2 reps of each movement and go up by
2 reps each time.
AMERICAN KB SWINGS
GOBLET SQUATS
LATERAL SQUAT SHUFFLE
BURPEES
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility