Base Endurance + Strength: Week 7 of 12, Tuesday

Prep
2 Rounds
50 Double-unders
15 Deadlifts (185/130)
8 Russian Kettlebell Swings (70/53)
Move at a steady pace through this prep.

Conditioning
21-15-9
Overhead Squats (115/80)
Chest-to-Bar Pull-ups
Calorie Bike

Strength
Work up to a 5-rep max back squat
Complete at least 4 sets of 5 heavy reps.

Bike
5 rounds of 3 minutes
Tempo hard; Consistent pace throughout.
Rest 1.5 minutes between rounds

Strength
Weighted Back Hypers
4 sets of 8 reps

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