Base Endurance + Strength: Week 9 of 12, Monday
Prep
Not For Time
1,000 Meter Tempo Easy Row
20 Goblet Squats (53/35)
10 Tall Box Jumps (30/20)
Strength
1. Front Squats
Work Up To A Heavy 3-Rep Front Squat For The Day
(Complete At Least 4 Sets of Heavy 3-Reps)
2. Good Morning
3 Sets of 8 Reps
Conditioning
6 Rounds
15/12 Calorie Bike
8 Power Cleans (135/95)
Rest 1 Minute Between Rounds
Accessory
3 Sets of 30 Unbroken Russian Kettlebell Swings
Rest 1 Minute Between Sets
