Warmup
2x:
500m Row/Ski (no bike except assault bike, sprint last 100m
10 Cat Cows
10 Banded Good Mornings
10 Front Ft elevated split squats 5ea
:30 Glute bridge pulses
Strength
3 Sets
4 Clean DL”s
Reset at the bottom on each rep.
Look to build to a heavy set of 4.
into:
E:90X4
3 Power cleans
Look to build over the course of the 4 sets.
Conditioning
10 Min AMRAP
20 S/A DB STOH (53/35) (10 ea)
10 Cals Assault Bike / Ski erg
10 Toes to Bar
Intent: Intensity level: HIGH The DB’s compliment the barbell work from the strength piece. Constant work for 10 mins. This is a moderate to high pace.
Strategy: Grind! You can't rest too much here. You’ll have to catch your breath on the bike or ski erg. The DB’s will wreak havoc on the arms. Use your legs to eliminate that. Deep dips and hard drives through the legs will force those bad boys up
