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Warm up: Stretch
Endurance:
5 x 100m sprints (on treadmill)
* stay at speeds 8mph and higher
Rest 1min between each sprint.
Conditioning:
EMOM x 16min
Min 1: 14/12 Cal Row
Min 2: 12 SDHP (95/65)
Min 3: 10 C2B Pull Ups
Min 4: 8 Burpee Box Jumps (24/20)
Warm up: Stretch Strength: Push press 3-3-3-3-3 Start at 75% and build up to a heavy set of 3 Conditioning: For time: 1000m row Directly...
Warm up: Stretch Conditioning: 1) In a 15min window, 2 Rounds 30/21 Cal Row 25 Box jump overs (24/20) 20 Front squats (135/95) In...
Warm up: Stretch Strength: Back Squat 2-2-2-2-2(building) Conditioning: AMRAP x 5min Buy in 50 Wall balls (20/14) 12 Deadlifts (185/135)...