Strength: Overhead Squat/Front Squat
5-5-3-3-1 ( 15 Mins)
Build in weight across all sets as able
Sub Front Squat as needed
*Bonus/Gangsta Points if you Snatch the weight from the floor
Conditioning:
4-5 Rounds, NFT but move with purpose (20 mins)
Complete movements in any order.. Just don’t skip that wallsit 😉
6/Leg DB Lunge (Overhead or Front Rack) (switch arms when you switch legs)
:30 Sandbag Bear Hug
Run 400 Meters
:45 Wall Sit (or :15ea/ single leg wallsit)
*Scale the run distance so you are done under 2 min on each run… trust me on this
Comp: Double KB OH Lunge x 12 alt. reps, 140/100, 400 m, :30 ea/leg SL Wallsit
Fitness: SA OH Lunge 50/35, 100/75, 300-400m,
GPP: DB/KB Front Rack Lunge, 75/50, 200-300m, 30-:45 wallsit
Health: BW Lunge, 50/30, 200m runs, :30 wallsit