Strength & Conditioning Workout for 101919

Teams of 3!

Within 12 Mins

Each Team Member does a heavy set of 

10-8-6-4

Bench Press

*While Someone is lifting 1 Partner must bear hug a sandbag

Rest 3:00

Chipper: 15 Mins to Complete

100 DB DL

30 Updowns

80 Barbell Power Cleans

30 Updowns

60 Box Step Ups

30 Updowns

80 DB Snatches

30 Updowns

100 Meter DB Carry (anyhow) (each person)

Comp: 70/50, 165/115, 24/20

Fitness: 50/35, 135/95, 24/20

GPP: 35/25, 95/65, 20/16

Health: 25/15, DB Power Cleans, Plate Step Ups

Pump Sesh: 8-10 mins

3-4 rounds each partner:

15 Band Pull Aparts

10 Renegade Rows

15 Barbell Bicep Curls