Strength & Conditioning
Back squat 40%x5, 50%x5, 60%x5
*10 box step ups after each set (weighted, building)
MetCon
For time: 21-18-15-12-9 med ball sit ups (20/14), 200m run after each set of sit ups
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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