Workout

4 ROUNDS FOR MAX REPS...

Min 1 - Row for Cals

Min 2 - HSPU

Min 3 - Box Jump (20")

Min 4 - DB Hang Clean and Jerk 50/35

Rest 1:00 b/t Rounds-

 

Capacity Work

min 1- Row for Cals

min 2- Push up to object

min 3- Box step up

min 4- DB Hang Clean and Jerk

 

COOL DOWN

8:00 of Foam Rolling


Suggested Focus:

4:00 Upper Back / Shoulders

4:00 Quads / IT Band

 

Homework

 Strength

3 ROUNDS

10 Air Squats with Band Around Knees

5 / 5 Cossacks Squats*

*Hold weight in goblet


EVERY 3:00 x 4 SETS

2 Back Squats

*Build in Weight Each Set


EMOM x 5 MINUTES

10 Weighted Lunges*

*DBs held at sides

Conditioning

EMOM x 40 MINUTES (EZ)

Min 1 - Row

Min 2 - Lunges

Min 3 - Ski

Min 4 - Single Unders

Min 5 - Bike


 

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