Workout 04/19/21

Strength:

8×3 sumo box squat

– @80% 1RM

– Rest 30” between sets

Conditioning:

For time:

24’ time cap

4 Rounds

400m run

30 thrusters 75/55

20 toes to bar

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:

10000m bike erg

E1000m:

50 single unders(heavy rope)

10 ghd sit ups

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