Thursday 02/24/22

Strength: 

1 Rep Heavy Back Rack Reverse Lunge (each leg)

– 20’ to build to a heavy

– do not go to failure 

Conditioning: 

For Time: 

10-8-6-4-2 

Calorie Assault Bike 

5-4-3-2-1 

Squat Clean (205/145) 

*30 Double Unders after each set

Accessories: 

8×1 Box Jump Over Rebound Max Height Box Jump 

8×2 Front Squat 

6x4ea Barbell Front Rack Box Step-up 

4×6 Dumbbell Farmers Carry Cossack Squat 

4×25 Banded Squat Jumps 

4×30” GHD Body Weight Russian Twist

  

Cardio:

20 Rounds 

50m Run Sprint

Rest 1’ between rounds

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