Week 3 of 8: Wednesday
Prep
2 Rounds
25′ Front Rack Kettlebell Carry*
25′ Overhead Kettlebell Lunges*
15 Hip Thrusts (Slow Negative)
*Light to Moderate Weight
Strength
Front Squats
12 Reps @ 68%
9 Reps @ 73%
6 Reps @ 78% x2
Rest 1.5 Minutes Between Sets
Good Mornings
3 Sets
10, 8, 6 Reps
Heavier than last week
Conditioning
4 Sets of:
2 Minute AMRAP
15 Deadlifts @ 50% + Max Bike Calories
-Rest 1 Min-
2 Min AMRAP
20 Handstand Push-ups + Max Bike Calories
Rest 1 Min Between Sets
