24. Sep
Goblet squats x 10
banded good mornings x 20
push up plus x 10
scap pull ups x 10
Seated russian twist – weighted – x10
then
A.1 Flat Bench Cluster; 5.5 x 3 @ 70%, rest 20-30 sec., rest 60 seconds
A.2 DB Alt. Curl; 8/side x 3 sets, rest 60 seconds
A.3 V-ups x 12-15 x 3 sets, rest 60 seconds
+
20 sec. amrap rope slam,
rest 10 sec.
20 sec. amrap kb swing, 70/55#
rest 10 sec.
100m sprint @ max effort
rest 90 sec.
x5 rounds
**really get after this conditioning piece. push the effort on all movements, and don’t let up on the throttle during the run.