Workout

5 ROUNDS FOR TIME

500m Row

12 Hang Squat Cleans 135/95

 

Capacity Work  

5 ROUNDS FOR TIME

500m Row

12 DB power clean to Front squat 


BEACH BODY ABS FINISHER

3 SETS

15 Rower Pike-Ups

30 Russian Twists


-Rest as Needed b/t Sets-

 

Homework

CONDITIONING

1. Warm-up

EMOM x 10:00

:30 @ EZ

:20 @ MOD

:10 @ HARD


2. 10 SETS

2:00 @ 10 MIN Bike test PR Pace*

1:30 EZ Pedal (40-50 RPMs)


STRENGTH

Back Squat

10 x 1 @ 10x1


-Rest 2:00 - 3:00  b/t sets-


Single Leg

EMOM x 6 MINUTES

3/3 Pistols @ 31x1



 

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