Strength
A. Back Squats
STICK TO PERCENTAGES
12 reps total - each one OT30sec
@ 70-75% @ 22X1
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 27
Conditioning
OTM for 10 min
even - 30-60 DU's
odd - 30-40 sec wall walks
Straight into
OTM for 10 min
odd - 20-30 sec hanging L-sit hold
even - 40 sec max reps strict pull up/ring row
OTM for 10 min
odd - 10-15 weighted plate OH sit up
even - 10 ring dips/10-30sec ring support hold/ 10 HR push ups