Warmup: 10 minutes

21-15-9 russian kbs 53/35# + walking lunges + pushups

Strength: 20-25 minutes

4-5 rounds

banded lateral walk 50'R/50'L

banded good morning x 12 w/ :02 second pause at top

DB split squats x 8 R/L

star plank :15 each side

Conditioning: 4 EMOM x 2 (:50 max time to work/:10 rest and switch)

1) 4 EMOM 

E - max pullups (sub jumping/or ring rows if you can't get 15+)

O - 30 jumping lunges

rest 3:00

2) 4 EMOM

E - max TTB (sub knee raises if you can't get 15+)

O - 20 goblet squats c - 70/53# rx - 53/35#

Views: 152

Comment

You need to be a member of B_Athletics to add comments!

Join B_Athletics

© 2020   Created by Nick Bloch.   Powered by

Badges  |  Report an Issue  |  Terms of Service