MONDAY
STRENGTH
EST A 2RM BACK SQUAT
HEAVIER THAN LW
WORKOUT
3 RFT
15 FRONT SQUAT #115/75
15 CAL ROW
15 LATERAL BURPEES OVER BAR
MONDAY
STRENGTH
EST A 4RM BACK SQUAT
HEAVIER THAN LW, ~90%
WORKOUT
10 RFT
30 DOUBLE UNDERS
10 THRUSTERS #95/65
15M CAP
STRENGTH
4 sets of
10 barbell floor thrusts
10 seated Z press
CONDITIONING
EMOM 18
1- 3 wall walks
2- 15/12 cal bike
3- 12 weighted sit ups
STRENGTH
EST A 8RM BACK SQUAT
HEAVIER THAN LW
WORKOUT
5RFT
200M MEDBALL RUN
20 WALLBALLS #20/14
20 SIT-UPS
AMRAP 10
35 DOUBLE UNDERS
15 KETTLE BELL SWINGS #53/35
REST 3:00
AMRAP 10
15 BOX JUMPS
7 DEVILS PRESS #35/20X2