Tuesday:
Strength:
6x6 Single arm KB/DB row each side
Conditioning:
4 Minute AMRAP
8 Pull ups
8 Box jumps
8 Deadlift
Rest 4 minutes
4 Minute AMRAP
8 Chest to bar
8 Box jumps
8 Deadlifts
Rest 4 minutes
4 Minute AMRAP
8 Pull ups
8 Box jumps
8 Deadlift
R1 & 3:
M1: 40/50
Rx: 60/70
M2: 80/90
R2:
M1:Appropriate to enable you to cycle reps.
Rx: 70/80
M2: 90/100
Note the weight increases for the second round and decreases back to the same as the first round in the 3rd round. Today's focus is fast minimal rest workouts. DO NOT load the bar up and make the weight to challenging. FOCUS on reps completed not weight moved!!!!
Extras:
Front Squat
3x5
3x3