Strength
A. Back Squats
STICK TO PERCENTAGES
20 reps total - each one OT30sec
@ 60-70% @ 20X1
B.B. DB/KB Step Up
3 x 12/side
-Rest 30 sec btw legs and 1 min btw sets
-use a low box or stack of plates, object mud be below knee height
Conditioning
18-24 min AMRAP (depending on time)
400m run/row/ 300m ski
Pick one and stick with it. Rest 1:1
August 20
OTM for 14 min
even - 30-60 DU's
odd - 20-30 sec HS Hold
Straight into
OTM for 14 min
odd - 3-5 candle sticks
even - 20-30 sec chest to ring or chin over bar hold
OTM for 14 min
odd - 6 Turkish Get ups, 3/side
even - 10 ring dips/10-30sec ring support hold/ 10 HR push ups