Strength
A. Back Squat Speed
5 x 1 @ 30X3 (3 down, no hold, drive out, 3 sec hold at top) @ 65-75% 1RM
STICK TO PERCENTAGES
Rest 2 min btw sets
B. RFESS with DBs or KBs in each hand
3 x 8 each side @ 2010 (show control)
Rest 1 min between legs and sets - keep sets light
Conditioning
OTmin for 10 min
4-6 Bupree shuttles - these should be a hard & fast 15-25 sec of work.
(Burpee instead of touching a line)
July 30
Strength
A. Weighted Pull Up or foot elevated ring row
3 x 5 (as heavy and as difficult as can be made)
Conditioning
4-7 rounds - aim for consistent scores each round
3 min on 1 min off
AMRAP
10 DB PCPJ (must clean DB from floor BETWEEN LEGS)
20 steps forward alternating DB FR Lunge
30 Burpees
start each round from the beginning