Str: 5×3 Deficit DL with 45lb plate as a platform. (heavy w/ perfect form) Conditioning: 4RFT 30 seconds max push-ups 30 seconds max plank hold 30 seconds max bodyweight DL 30 seconds DL lockout hold 30 seconds max air squats 30 seconds A/S ‘crease low, hands up’ hold 30 seconds max pull-ups 30 seconds hang...Read More
Work on mobility/dynamic stretches Conditioning: *Team of Two *One athlete working at a time. *Each partner must share equal amount of workload. Row 2000m 100 Air Squats Row 1000m 75 Push-ups Row 500m 50 Pull-upsRead More
Work on mobility/dynamic stretches Conditioning: 400m run 21 PC&J (135/95) 3 Rope Climbs 400m run 15 PC&J (135/95) 2 Rope Climbs 400m run 9 PC&J (135/95) 1 Rope ClimbRead More
Work on mobility/dynamic stretches Conditioning: 6 minute AMREP: Max rep thrusters (95/65) -rest 3 minutes- 4 minute AMREP: Max rep front squat (95/65) -rest 3 minutes) 2 minute AMREP: Max Push-Press (95/65) *perform 3 burpees every minute on the minute, not including rest periods. Cash out: 100 DUs (1:5)Read More
