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Warmup:
3:00 Blood Flow -Sprint last :15
Then
2 rounds
10 Lateral banded Steps
10 Banded Wall Ball Squats + 5 wall balls
10 pushups w/ Rotation
Lower Body Primer:
3 sets:
16 Bulgarian Split Squats -8 e/s
16 DB renegade rows
Strength
Back Squat
4,3,2,2,2 Continue building to a challenging Double
Conditioning:
Running Clock:
@ 0:00
AMRAP 12
12/10 Cal Row/Ski (15/12 cal bike)
15 WallBalls (20/14)
24 Alt DB Snatch (50/35)
@ 13:00
AMRAP 2
Air Squats
*score is rounds and rep for part A and reps for part B
Intent: Upper and lower body Workout designed to see how well you can deal with fatigue. The Challenge will be to hold on to unbroken sets for as long as possible. And being able to cut transition times down and maximize the amount of reps