Monday 03/21/22

Strength:

10×2 Banded Back Box Squat

– @60% 1RM

– Rest 30”-45” between sets

Conditioning:

Every 3’ for 21’

1 round 

10 Toes to Bar 

15 Overhead Squats 95/65

200m Run

*If you fail to keep it as a E3MOM then it falls back into an AMRAP for the remainder of the time. 

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 DB Deadlift

4×25 Reverse Hyper

4×30” GHD Weighted Hip Extension 15/10

Cardio:

35’ AMRAP 

200m Run

20 Air Squats

15 Russian Kettlebell Swings 

10 Toes to Bar

250m Row

20 Box Step-ups 24”/20”

15 Sumo Deadlift High Pulls 

10 Toes to Ring

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