Monday, 01.11.21

CAP_SOXTY:

Weightlifting:

A. Back SqT 4 x 6 @72-75%

B. Conditioning:

Running Clock

0-5 min

21-15-9

heavy wall balls to 10/9′

Cal Row

rest 2 min

@ 7 min mark

10 min clock

3 rds of

20 burpees over DB

20 alt db snatch 50/35

20 alt step ups 24/20″ w/ DB

rest til 15 min

@15 min mark

21-15-9

50′ HS Walk

Ring rows (feet on box, hip height)

box jumps *step down 30/24