Monday 03/14/22

Strength:

10×2 Banded Back Box Squat

– @55% 1RM

– Rest 30”-45” between sets

Conditioning:

For Time:

500-400-300-200-100

Meter Row

50-40-30-20-10

Jumping Air Squat

Double Under

Accessories:

8×1 Max Distance Broad Jump 25/15 (plate) 

3×12 Kang Squat

3×12 Kettlebell Farmers Carry Alternating Reverse Lunges

4×15 Dual Dumbbell Deadlift

4×25 Reverse Hyper

4×30” GHD Weighted Hip Extension 15/10

Cardio:

30’ AMRAP

20 Calorie Bike ERG

200m Run

20 Russian Kettlebell Swings 53/35

20 Alternating Lunges

20 GHD Sit-up

20 Toes to Ring

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