Tuesday, March 5, 2019
Strength Conditioning
4 Rounds
3 Overhead Squats*
10 Alternating Kettlebell* Front Rack Box Step-ups (24/20)
Rest 1.5 Minutes Between Rounds
*Begin the overhead squats at a moderately heavy weight & increase to a max 3-rep over the course of the 4 rounds.
*Pick a challenging weight for the front rack step-ups (use 2 kettlebells) and stick to that weight for all 4 rounds.
Conditioning
20 Minute EMOM
Minute 1: 10 Overhead Squats (95/65)
Minute 2: 15 Handstand Push-up
Minute 3: 15 Power Cleans (95/65)
Minute 4: 13 Box Jumps (24/20)
Accessory
3-4 Sets of 10 Weight Back Hypers
