Friday 09/30/22

Strength: 

8×3 Banded Box Sumo Squat

– @55% 1RM Back Squat

– Red +200/ Blk -200

– Double Loop

– Box height directly below parallel

– 30”-45” rest between sets

Conditioning: 

20’ AMRAP

Buy-in: 2000/1600m Row

AMRAP

5 Toes to Bar

7 Kettlebell Sumo Deadlift High Pull 53/35

10 Jumping Air Squats

Accessories:

8×1 Max Height Box Jump

3×15 Narrow Stance Front Squat

3x12ea Single Leg Reverse Hyper Leg Extensions

3x10ea Barbell back Rack Cossak Squats

4×1” Active Goblet Squat Hold

4×20 Medicine Ball GHD Russian Twist

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