Workout 12/13/21

Strength:

10×2 speed deadlift

@80% 1RM

-30”-1’ rest between sets

Conditioning:

For time

400m run

50 deadlifts (115/80)

400m run

50 box jump overs

400m run

50 front squat

400m run

20’ time cap

Accessories:

8×1 weighted box jump 24”/20”

4×12 narrow stance front squat

4x8ea DB goblet hold step up

4×15 DB leg extensions

1×100 barbell hip thrust(no weight)

Cardio:

10 Rounds

E3MOM 

30/25 cal bike erg

20 jumping lunges

10 GHD sit ups

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