WORKOUT 09/21/20

STRENGTH:

15’ to establish 

1RM overhead squat

CONDITIONING:

For Time: 

4 RFT

100m run

10 box jumps 30”/24”

5 overhead squats 155/110

ACCESSORIES:

8×1 Single Leg Box Jump

8×2 Speed Banded Deadlift @50% 1RM

5x5ea Back Rack Lunge Position Squat

3×8 Barbell Back Supported Hip Thrusts 

4×30” Legs over parallettes in L sit position

1×200 banded good mornings 

CARDIO:

Moderate pace

75 cal bike erg

75 cal assault runner

75 (2+2) 2 squats + lunge each leg

75 cal assault runner

75 cal bike erg

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