Base Endurance + Strength: Week 9 of 12, Friday
Prep
3 Rounds
20 Russian Kettlebell Swings (70/53)
10 Dumbbell Step-ups*
Rest 1.5 Minute Between Rounds
*As Heavy As Possible
Strength
Back Squat
Back Squat
3 Sets of 12
@ 60% of Max Back Squat During This Cycle
Strength Conditioning
3 Sets
8 Alternating Front Rack Kettlebell Lunges
20 Good Mornings
Rest 2 Minutes Between Rounds
3 Sets
8 Alternating Front Rack Kettlebell Lunges
20 Good Mornings
Rest 2 Minutes Between Rounds
*As Heavy As Possible
Row
10 Rounds
1.5 Minute Row/1 Minute Rest
10 Rounds
1.5 Minute Row/1 Minute Rest
Tempo Hard; Damper on 4
