Friday 07/29/22

Strength: 

1RM Anderson Overhead Squat

– 20’ to Establish 

– Start from bottom of squat position 

– Rep is complete from bottom to stand back to the bottom rack position controlled

Conditioning: 

8’ AMRAP 

3-6-9-12-etc…

Squat Cleans (185/135)

6-12-18-24-etc…

Toes to Bar

Accessories:

8x1ea Single Leg Box Jump

8x1ea Single Leg Deadlift

4x10ea Single Leg Barbell Glute Bridge

4×30 Band Hamstring Curls

5×20 Reverse Hyper 

Power Hour:

0:00-10:00

3 Rounds

200m Run w/ medball 20/14

25 Med ball clean

*rest remainder if finished

10:00-20:00

3 Rounds

40’ HSW

12 Burpees

20:00-30:00

10’ AMRAP

1000m Row

15 Med-ball sit-ups 20/14

15 wallballs

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