Strength/Skill

15 Minutes to Build to a heavy 3 rep Back Squat

**go for it if you’re feeling froggy.

Conditioning

EMOM 18

Min 1 - 10 Back Squats @ 115/75 + 30 Double Unders

Min 2 - 10 burpee over the Bar + 30 Double Unders

Min 3 - REST

Capacity Work

Min 1 - 10 DB Squats + 30 lateral jumps over plate

Min 2 - 30 seconds of up/downs to a plate + 30 lateral jumps over plate

Homework - Choose One

Snack Work

Bench Press

2-2-2-2-2, rest 3 b/t sets, building

4 Sets

3 Weighted Pullups

5 Bent Over Rows

—rest 90 sec—

3 Sets

1 min hollow rock, 1 min rest

Conditioning

10 Min max cals on bike - benchmark

Strength

21-15-9

Deadlift @ 225/155

Box Jump Over @ 24/20

Comment

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