Workout 04/12/21

Strength:

8×3 sumo box squat

– @75% 1RM

– Rest 30” between sets

Conditioning:

For time:

22’ time cap

Buy in:

1000m row

3 rounds

400m run

30 air squats

20 Russian KBS 53/35

Cash out:

1000m row

Accessories:

8×1 seated box jump

3×12 dual KB front rack walking lunges

4×12 good mornings

4×12-14 GHR

5×15 Russian twist on GHD

Cardio:

10 rounds

10 cal bike erg sprint

20 air squats

30 double unders

1’ rest

*goal is to keep rounds at same pace

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