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7/24/2020

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Warm up – 10 min; 

  • 15 Pause Calf Raise
  • 10 Cossacks + 10 Pause Goblet Squats
  • 90 sec Rolling Plank
  • Tricep Openers

Strength: 

  • Front Squat 3×6
  • 3 sets: 10-15 Chest Supported Row + 15 Bent Over Rear Delt Raise

Conditioning: 

Every 4 min for 3 sets:

Round 1:

  • 21/18 Cal Row
  • 15 Wall Balls
  • 9 KBS

Round 2:

  • 21 KBS
  • 15/12 Cal Row
  • 9 Wall Balls

Round 3:

  • 21 Wall Balls
  • 15 KBS
  • 9 Cal Row