Strength
A. Front Squat Tempo changes
1 set =
2 reps @ 21X1
2 reps @ 10X1
5 sets @ 50-60%
STICK TO PERCENTAGES
Rest 2 min btw sets
B. FR Lunge alternating forward steps
3 x 8 steps @ 2010 (show control)
Rest 2 min between sets - keep sets light
Conditioning
10 min AMRAP
Very Hard efforts (pick one and stick to it)
200m Run/250m row/200m ski
REST 1:1
August 13
Conditioning + Muscular endurance
***Pick up where you left off each interval***
7 min
40/20 on/off
7 Thrusters @ 40kg/ 25kg
7 Pull Ups/ring rows (no Bands)
7 min
30/30 on/off
7 CJ @ 40/25kg
14 Bar facing jump overs
7 min
20/40 on/off
Front Squats @ 40kg