Thursday 10/20/22


Strength:

8×3 Banded Box Sumo Front Squat

– @55% 1RM Front Squat

– Red +200/ Blk -200

– Double Loop

– Box height directly below parallel

– 30”-45” rest between sets

Conditioning:

22’ AMRAP

50 Double Unders

50 Jumping Air Squats

400m Run

50 Wall Balls 20/14

Accessories:

8x1ea Single Leg Broad Jump

8×2 Speed Banded Deadlift @50%1RM

4×8 Kang Squat

4×8 Glute Ham Raises

4×25 Light Reverse Hyper

4×20” Hanging Flutter Kicks

Cardio:

Row Interval

1000m

Rest 2’

800m row

Rest 90”

600m row

Rest 1’

2x400m row

Rest 45”

2x200m row

Rest 30”

2x100m row

Rest 1:1

*every distance should increase in pace 2”-5”. Start with an easier pace and all out sprint by 100m

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