Warmup
5 min any monostructural activity – (Skip rope, bike, row, ski erg, jog)
-Then-
2 Rounds
30s Each
Bottom of squat
Couch stretch (each leg)
Box or banded front rack stretch
Doorway chest stretch
-Then-
2 Rounds
5 Air squat
5 Alternating lunge steps
5 Inch worm
5 Broad jump
-Then-
Workout Notes
For the conditioning today, push as hard as possible on each set of 20 cals. Rest until you feel fully recovered to account for the maximum effort!
Strength
4 x 1 x [ 3 Deadlifts + 2 Cleans + 1 Jerk ]
Rest 1 mins between sets.
Workout
5 Rounds
20 Single leg squats
20 Forward hops over sandbag
Rest as needed between sets to utilize a maximum effort!
Substitutions
Substitute any of the following for the bike calories
200m run
200m row
800m bike erg
Accessory
3×8 Bent over barbell row or double dumbbell bent over row, pick heavy weight
3×8 Double dumbbell reverse fly, pick heavy weight
*Rest 1 min between sets
and then