Monday 03/28/22


5×5 Conventional Deadlift 

– @70% 1RM

– Rest 30”-45” between sets


For Time

1200m Run

21 Front Squats (115/80)

21 Toes to Bar

800m Run

15 Front Squats

15 Toes to Bar

400m Run

9 front squats

9 Toes to Bar


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

3×12 Dual Kettlebell Front Squat 

3×30” Dual Kettlebell Front Rack Wall Sit

3x12ea Single Arm Kettlebell Front Rack Cossack Squat

4×20 GHD Sit-ups 

2×50 Band Leg Extensions


6 Rounds

500m Row

15 Abmat Sit-ups

25 Air Squats

35 Double Unders

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