Strength
i) Deadlift 5-5-5-3-3-3 (Ascending)
ii) Superset 3 Sets (Ascending Weight) of:
15/Side Bulgarian Split Squat
15 Reverse Hypers
15 Hamstring Curls (Exercise Ball)
30s Spanish Squat Hold
Strength
i) Deadlift 5-5-5-3-3-3 (Ascending)
ii) Superset 3 Sets (Ascending Weight) of:
15/Side Bulgarian Split Squat
15 Reverse Hypers
15 Hamstring Curls (Exercise Ball)
30s Spanish Squat Hold
MetCon
On Every 4th Minute For 10 Sets Perform:
1 Rope Climb
2 Wt’d Box Step Overs (W: 20/2×50 M: 24″/2×70#)
3 Squat Snatches (105/155#)
4 Strict Chin Ups
5 Cal Ski Erg
Lift
6 Sets (Ascending Weight) of:
Push Press (3) + Split Jerk (3)
MetCon
On Every 4th Minute For 5 Sets Perform:
500m Row
Strength
Pause Front Squat (5s) 5×3 @ ~55-70%1RM
MetCon
“Elizabeth”
21-15-9 For Time of:
Squat Cleans (95/135#)
Ring Dips
Strength
Wide Grip Bench Press 10-8-6-4-2 (Ascending)
*5-10 Ring Pushups AFTER Each Set*
MetCon
2 Rounds For Time of:
200m Farmer Carry (2×35/2×50#)
75 Double Unders
50 Air Squats
25 T2B