Workout 11/30/20

STRENGTH:

8×3 Narrow Stance Front Squat

– @80% 1RM (back squat)

– Hip Width Stance

– Rest 30” between sets

CONDITIONING:

 16’ AMRAP

8 Box Jump Overs 24”/20”

12 Russian KBS 53/35

16 Cal Row

ACCESSORIES:

8x1ea Single leg seated box jump 

3×8 Front Banded Deadlift(bands set at bar height attached to rig pulling bar away from you)

4×12 Duffalo Bar Snatch Grip Good Mornings

4×40’ea  Kettlebell Dual KB Waiter/Suitcase Walk (one KB OH, one KB hanging)

1×100 Banded Jumping Air Squats

CARDIO:

22’ AMRAP

300m run

10 MB box step ups 30/20

10 wall balls 

30 double unders

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