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Warmup:
Machine
100m/200/300/400/500m sprints
:15 rest in between
Into:
10 cat cows
20 banded Good Mornings
10 scap Pull-ups
20 banded Squats
Strongman
3 Sets (10-12 MINS)
:30 DB Z Presses- 5 + :10 last rep OH holds
Down and Back Double KB Rack carry
10-15 KB Death March
:30 Weighted Plank
Conditioning
14 Min AMRAP
2 Rope Climbs (legless or (2 RMU/3 BMU/5 strict PU)
10 Box Jumps (30/24)
12 Sandbag squats (150/100) (88/70-70/53 KB Goblet)
14 Weighted Sit ups / GHD
Intent: Constant work. Grind. Acasual grind kind of a pace. The taller box jump demand will force more power which will be a major factor on the sandbag squats.
Strategy: This is a more of a grind. Just keep working. The reps are short enough to just keep moving. Today is a good ole fashion blue collar work day.