Conditioning

8 Minute AMRAP, rest 4 minutes and then repeat

10 Shuttle Runs (20 10m runs)

7 Up Downs

14 Single Arm Front Rack DB Lunges (50/35)

**switch arms @ 7

Capacity Work

Same Format

5 Shuttle Runs

5 Up Downs

14 Step Ups, weighted if desired

Finisher

2 Sets

1:00 Russian Twist

30 sec single leg glute bridge hold (l)

30 sec single leg glute bridge hold (r)

Homework (Choose One)

Snack Work

Strict Press 5x12, rest 90 sec between sets

then

Supinated Grip Pendlay Row, 3x10, rest 1 min between sets

then

75 weighted situps

Conditioning

10 sets of 30 sec on, 30 sec off

Cal Row

Burpees Over Bar

DB Snatches @ 50/35

Comment

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