Monday 02/21/22

Strength: 

8×3 Front Box Squat 

– @75% 1RM 

– Rest 30”-45” between sets

 

Conditioning:

4 Rounds 

400m Run

30 Deadlifts (95/65) 

20 V-ups 

10 Box Jumps (30”/24”)

 

Accessories: 

8×1 Max Distance Seated Broad Jump  

3×8 Conventional Deadlift 

3×12 Barbell Hip Thrusts 

3×8 Glute Ham Raises

4×25 Reverse Hyper (moderate weight) 

4×30” GHD Weighted Static Hold

Cardio:

4 Rounds 

2500m Bike ERG

50 Air Squats 

25 Toes to Ring

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