Monday, 12.07.20

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