Growth & Development

  1. ASSAULT BIKE TESTER ! 3:00 Max Calories
  2. 1RM Deadlift
  3. Front rack step ups 8 each leg x 3 sets (going heavier or equal to from last week)

Conditiong

3 rounds for time

200m run

20 DB single arm press (10 each side)

20 sit ups

 

Performance

  1. ASSAULT BIKE TESTER!! 5:00 Max Calories
  2. 10 Rep max RDL + -10% and perform another set of 10
  3. Death March x 60ft + 2:00 rest x 2 sets

Conditioning

3 Rounds for time

30 medball sit ups

20 DB single arm alternating Power snatches 55/40 , 50/35

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