General Warm-up
Then..,
1-1/4 Back Squat (Build off last week)
(3sec lowering on first eccentric); 4,4,4,4; rest as needed
SUPERSET with/
*Try a little more than last week
10 Barbell Box Step-Ups 20″
*Left + Right = 2 steps
*Shoot for 75/55lb bar or more
*Be sure to stand all the way up before bringing your other foot on the box. Concentrate on your glutes and hamstrings.
Then..,
Rounds in 3mins – High Effort but maintainable
Row 10 Power Strokes
7 Dumbbell Thrusters
rest 90sec
Rounds in 3mins – High Effort but Maintainable
Run 100m
10 Jump Lunges
5 Push Ups
rest 90sec
Rounds in 3mins – High Effort but Maintainable
4 Kettlebell Snatch R Scale:DB
4 Kettlebell Snatch L
25 Double Unders
rest 90sec x 2 Rounds through
*in the end you will have completed six 3min intervals. twice through the entire list above