WORKOUT 10/22/20

STRENGTH:

20’ to establish 

1 RMea back rack forward lunge 

CONDITIONING:

8’ AMRAP

20 alt OH DB lunges(10 left arm up/10 right arm up)

15 R DB swing 

10 cal assault bike 

ACCESSORIES:

8×2 TNG box jump

8×2 Speed Banded Deadlift @50% 1RM

5x5ea Cossack squat

3×8 Barbell hip thrusts 

4×30” static V up hold

1×100 banded leg extensions

CARDIO:

200 cal assault runner

E20CAL 

5 DB thrusters 

15 hip extensions

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