Growth & Development

Strength

  1. Front Squat 3 rep max, then take 85% of that max and hit 2 sets of 3 reps

Conditioning

EMOM 12

ODD: 6 Burpee Box Jump Over

EVEN: 15 sit ups + 10 slam balls

+

10 Minute Amrap

10 alternating DB Snatch

10 push up

10 ring row

 

Performance

Strength

  1. Back squats 5×5 @ 80% of 1RM

+  12 minutes Every 3 minutes perform

50 ft Farmer carry + oh waiter carry

10 BB RDL

+

10 minute AMRAP

5 Power Clean 95/65

10 HSPU/ 5 wall walks

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