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10/16/2020

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Warm up – 10 min: 

  • 15 Pause calf raise
  • 10 Cossacks + 10 Pause goblet squats
  • 90 sec Rolling plank
  • 10 Powell raise/arm

Strength:

  • Front squat from floor 3×3-6 @3RIR
  • Chest supported rows 3×10-15

Conditioning: 

Partner or Solo options

5 sets – 3 min ON/1 min OFF:

  • 3 Power Cleans – increase weight every set of 3 min
  • 6 Push ups
  • 10 Body weight step ups

Pick up where you left off and alternate rounds