Strength/Skill

1-1-1-1-1

Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 7 of Squat Cycle. Start heavy and build toward new 1RM.

Workout

FOR TIME

30-20-10

Kettlebell Swing (53/35)|(35/26)

Burpee

Capacity Work

FOR TIME

30-20-10

Russian Kettlebell Swing

Up/Downs

HOMEWORK

CONDITIONING

FOR TIME

3k Row

-Rest Equal Time-

2k Row

-Rest Equal Time-

1k Row

-Rest 5:00-

Repeat!

STRENGTH

10 ROUNDS FOR TIME

2 Rope Climb (Legless Optional)

4 Push Jerks (185/135)*

*Jerk comes from ground

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