Strength:
5×5 Box Back Squat
– @70% 1RM
– Rest 30”-45” between sets
Conditioning:
18’ AMRAP
200m/150m Row
3-6-9-12-15-18-21-etc
Hang Squat Clean 95/65
Toes to Bar
Accessories:
8×1 Double Broad Jump
3×12 Back Rack Reverse Lunges
3×10 Barbell Glute Bridges
1×100 Reverse Hyper
5×15 Hip Extensions
Cardio:
10000m Bike ERG
E3MOM (not including :00)
10 GHD Sit-ups
15 Wall Balls 20/14
10 Toes to Ring