Strength:
8×3 sumo box squat
– @75% 1RM
– Rest 30” between sets
Conditioning:
3 rounds
400m run
Max effort wall balls
50 ab mat sit ups
1’ rest
*Goal of 25-40 per round
Accessories:
8×1 Double broad jump
3×12 farmers carry walking lunges
4×12-15 RDL
4×8-10 GHR
5×15 V ups
Cardio:
4 Rounds
6’ AMRAP
9 GHD sit ups
12 cal bike erg
21 double unders
1’ rest between rounds
