Monday, March 11, 2019

Prep
3 Rounds
8 Banded Clamshells (per side)
5 Tall Box Jumps
8 Standing Hip Abductions w/ Band (per side)

Strength Conditioning
4 Rounds
9 Front Squats
Rest 30 Seconds
5 Back Squats
Rest 1.5 Minutes Between Rounds
Begin @ 45% of Your Max Back Squat & Increase By Feel Every Round

Conditioning
12 Minute AMRAP
40 Calorie Bike
30 Russian Kettlebell Swings
20 GHD Situps
30 Calorie Bike
20 Russian Kettlebell Swings
10 GHD Situps

Monday, March 11, 2019

Prep
3 Rounds
8 Banded Clamshells (per side)
5 Tall Box Jumps
8 Standing Hip Abductions w/ Band (per side)

Strength Conditioning
4 Rounds
9 Front Squats
Rest 30 Seconds
5 Back Squats
Rest 1.5 Minutes Between Rounds
Begin @ 45% of Your Max Back Squat & Increase By Feel Every Round

Conditioning
12 Minute AMRAP
40 Calorie Bike
30 Russian Kettlebell Swings
20 GHD Situps
30 Calorie Bike
20 Russian Kettlebell Swings
10 GHD Situps

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