Warm Up
3 rounds
10 fan bike calories
10 slam ball 20#/14# ball
10 push ups
10 box step ups
10 fan bike calories
10 slam ball 20#/14# ball
10 push ups
10 box step ups
Conditioning
For accumulation, not for time
1 mile ruck with 30#/20# this is a walk
1 mile ruck with 30#/20# this is a walk
Strength
Back squat
5x5 regular stance @77-79%
Stiff legged deadlifts
4x10 lighter weight
Cluster front squats
*use light load here
2 sets
4 rounds
10 reps per round
rest 20 seconds between rounds-
**2 minutes between sets go at like @30-40% of front squat
5x5 regular stance @77-79%
Stiff legged deadlifts
4x10 lighter weight
Cluster front squats
*use light load here
2 sets
4 rounds
10 reps per round
rest 20 seconds between rounds-
**2 minutes between sets go at like @30-40% of front squat
Accessory
Strict toes to bar
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15