Conditioning

30 Min EMOM, 45 seconds of work, 15 sec rest

Min 1. DB Lunges (Farmer’s Hold)

Min 2. 10m Shuttle Run

Min 3. Candlestick

Min 4. Kettlebell Swing

Min 5. Hollow Rock

**choose your weight for the lunges and kb swings. if you are working on your absolute strength go heavier and focus less on total number of reps. if you are working toward better conditioning then lighten the load and be sure to stay in motion for the 45 seconds.

Capacity Work

30 Min EMOM, 45 seconds of work, 15 sec rest

Min 1. DB Step Ups (Farmer’s Hold) to a comfortable height

Min 2. 10m Shuttle Run

Min 3. AMRAP 5 Situps + 5 Air Squats

Min 4. Kettlebell Swing

Min 5. Hollow Hold or Raised Leg Hold

Homework - Choose One

SNACK Work

4 Sets

15 Clapping Pushups

20 Renegade Rows, heavier

30 sec hard Row

rest 2:00

4 Sets

45 sec Wall Sit Hold

30 second max Goblet Squats

rest 1:45

—then—

1 Max Effort Plank Hold

Conditioning

EMOM 18

15/10 Cal Bike

6 Kb Snatch @ 70/45 + 10 HSPU

10 Pistols + 3 Power Cleans @ 65-70% of power clean

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