Monday 03/07/22


Strength:

10×2 Banded Back Box Squat

– @50% 1RM

– Red +200/Org -200

– Double Loop

– Rest 30”-45” between sets

Conditioning:

18’ AMRAP

200m Run

20 Russian Kettlebell Swings 53/35

20 Abmat sit-up

Accessories:

8×1 Max Height Weighted Box Jump 25/15 (plate)  

3×12 Bike Front Squat

3×12 Kettlebell Farmers Carry Knee Over Toe Forward Lunge 

3×8 Bench Adductors Taps 

4×25 Banded Jumping Air Squats 

4×30” GHD Weighted Russian Twist

Cardio: 10 Rounds

30 Calorie Bike ERG

30 Air Squats

15 GHD Sit-ups

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