Week 4 of 4: Monday
Prep
For Time
500 Meter Row
50 Air Squats
20 Burpee Pull-ups
Strength
Every 2 Minutes For 8-10 Rounds
Work up to a heavy 3-rep max back squat
Begin @ 55% of Back Squat and Increase Over the Course of 8-10 Rounds Until You’ve Reached a Max For the Day.
Conditioning
7 Minute AMRAP x 3
40 Wall Balls (20/14)
30 Toes-to-Bar
20 3’Broad Jump Burpees
200 Double-unders
Rest 2 Minutes Between Rounds
Recovery/Conditioning
Easy 15 Minute SkiErg
