2019年5月13日

Strength

a) 0:00 – 10:00 – Every 2:30 X 4 Sets: Back Squat (10-10-7-5)

Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit.

b) 10:00 – 18:00 – Every 2:00 X 4 Sets: 7/Side Front Foot Elevated Front Rack Reverse Lunge

Standing on anything from a 10lb plate to a 6″ box depending on comfort and flexibility. Perform all reps on 1 leg before switching to the other. Load as deemed fit.

Conditioning

120912

For time:

Row 500 meters

50 Wall ball shots, 20 pound ball

Row 400 meters

40 Wall ball shots, 20 pound ball

Row 300 meters

30 Wall ball shots, 20 pound ball

Row 200 meters

20 Wall ball shots, 20 pound ball

Row 100 meters

10 Wall ball shots, 20 pound ball