Strength:
1RM front squat
– 20’ to Establish
Conditioning:
For time:
5-10-15
Cal bike
-after each round of bike complete:
10 front squats 155/110
50 double unders
Accessories:
8×1 max distance broad jump
6×1 deadlift from below knee
5x5ea SA KB front rack SL squat to box stand with both
4×15 barbell front rack calf raises
Tabata:
Hollow rocks
Tabata:
Supermans
Cardio:
For time:
10 rounds
1000m bike erg
10 single DB alt box step ups 50/35 20”
10 DB weighted sit up
