Strength & Conditioning
Back squat 3x70%, 3x80%, 3+x90%
50 weighted Box step ups (25 each, you choose weight)
MetCon
3 rounds: 100m farmer carry (53/35), 20 thrusters (75/55)
Strength & Conditioning Strict press 1x5@75%, 1x3@85%, 1xamrap@95 Pull ups negatives 8x1 (jump up, let yourself down as slowly as possible) MetCon 25 min AMRAP: 10 push jerk(115/85), 10 Front rack lunges, 10 T2B, 10 burpees over bar
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