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Tuesday 09/27/22

Strength: 1 RM Front Squat – 20’ to Establish  Conditioning: 5 Rounds 5 Back Squats  245/175 200m Run – From the rack Accessories: 8×1 Max Distance

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Monday 09/26/22

Strength: 9×3 Speed Banded Bench Press – 50% 1RM Bench Press – Red +200/Black -200 – 3×3 Narrow Grip – 3×3 Regular Grip – 3×3

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Friday 09/23/22

Strength:  5×5 Banded Box Sumo Squat – @ 50% 1RM Back Squat – Red +200/ Blk -200 – Double Loop – Box height directly below

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Thursday 09/22/22

Strength:  1RM Larsen Press – 20’ to Establish  – Legs suspended off ground Conditioning:  5 Rounds Max Effort Bodyweight Bench Press Max Effort Strict Pull-up

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Wednesday 09/21/22

“Active Recovery” 5 Rounds 3’ Run 1’ Walk Core:  5’ AMRAP  Max Effort Plate Tuck Up – One rep is when plate is passed from

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Tuesday 09/20/22

Strength:  1RM Good Morning – 20’ to Establish  – Squat stance Conditioning:  10’ AMRAP 5 Front Squats (225/155) 200m Run – from the floor Accessories:

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Monday 09/18/22

Strength: 9×3 Speed Banded Bench Press – 50% 1RM Bench Press – Red +200/Black -200 – 3×3 Narrow Grip – 3×3 Regular Grip – 3×3

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