Week 1 of 8: Monday
Strength
Back Squat
Work up to a 3-rep max
(Complete at least 4 heavy 3-rep sets on your way to your max for the day)
Good Mornings
4 x 8 Reps
Strength Conditioning
3 Rounds
Not For Time
12 Alternating Kettlebell Front Rack Step-ups
10 Tempo Front Squat @ 50-55% of Max (4-seconds negative, explosive up)
Rest 2 Minutes Between Rounds
Conditioning
Not For Time
10 Clean & Jerks @ 70% of Max C&J
50 Chest-to-Bar Pull-ups
15 Box Jumps (30/24)
8-minute Time Cap
Conditioning
20-18-16-14
Calorie Bike
Overhead Squats (115/80)
