COMPLETE: (2 sessions)
Weightlifting
A. Back Squat – 1RM + 3×2@80-85%
Rest :90 between sets as you climb
B. Strict Press – 1RM + 3×2 @80%
Rest :90-2 min between
C. Weighted Sorenson Hold x 1 minute x 3 sets
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Conditioning:
A. For Time:
50’ kb Front Rack Lunge 70/53’s
50 / 40 cal row
100’ HS walk
50 / 40 cal row
50’ kb Front Rack lunge ^
B. 4 rds
20 / 15 cal Ski Erg
15 burpees to 6” target
10 DB box Step overs 50/35’s to 24/20”
50 double unders
Rest 4 minutes btwn:
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becomplete:
1. Bent Over barbell row 4 x 8
2. Single arm Banded Rows x 15 reps x 4 sets each side
3. Seated DB reverse flys x 12 reps x 3 sets
4. KB Single leg straight deadlift x 12 reps each side x 3 sets
5. KB windmills x 6-8 reps each side x 4 sets each side
6. Russian medball twists x 20 alt reps x 3 sets
7. Crossovery symmetry