Friday 05/20/22

Strength:

 8×3 Back Squat

– @75% 1RM

– Rest 30”-45” between sets

Conditioning: 

25’ EMOM 

1. 10 Power Snatch 115/80

2. 50 Double Unders

3. 10 Overhead Squats

4. 12/10 Calorie Assault Bike

5. Rest 1’

Accessories:

3×18-22 Sumo Stance Box Squat

3x12ea Single Arm Kettlebell Front Rack Reverse Lunge Squat

3×20-25 Barbell Glute Bridge

4×12 Strict Toes to Ring

1×150 Band Pull Throughs

Power Hour:

AMRAP in 17 minutes

50 calorie Row

50 Wall Ball Shots (20/14 lb)

50 Shoulder-to-Overheads (115/75 lb)

50 Box Jumps (24/20 in)

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