Workout 03/22/21

Strength:

8×3 front squat

– @80% 1RM

– Rest 30” between sets

Conditioning:

20’ time cap

4 rounds

400m run

20 alternating pistols

15 hanging knee raises

10 squat cleans 115/80

Accessories:

8×1 triple jump (one leg, one leg, two legs)

3×12 single leg deadlift

4×12-15 barbell hip thrusts

4×8-10 GHR 

5×15 bottom weighted little bigs  

Cardio:

4 Rounds

5’ AMRAP

500m bike erg

12 ghd sit ups

10 dumbbell deadlift 70/50

90” rest between rounds

*score is total rounds + reps

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