Workout 08/23/21

Strength:

8×3 banded front squat

@55%1RM 

30” rest

Red +200 Org -200

Conditioning:

50-30-10

Thrusters 75/55

Russian twist 20/14

800-400-200

Meter run

Accessories:

8×1 max weight db kneeling to feet jump

3×12 alternating barbell back rack reverse drop lunge

3×8 tempo front squat(32X1)

4×30” static weighted hanging knee raise

1×100 band leg extensions 

Cardio:

30’ Amrap

Cal bike erg

E25 cal

20 box step overs 20”

15 GHD sit ups

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