Nov 25

Share on facebook
Share on google
Share on twitter
Share on linkedin

STRENGTH

A) Find 1RM Deadlift for the day; then -15% drop for 3 x 3

B) Back Squat 5×10 (heavier than last week)

C) Wheel Roll-Outs 5 x 20

 

CONDITIONING

With a running clock…

10-1 Ball Slam Ladder (12kg/8kg)

Chase each rung of the ladder with 10 cal on Assault Bike*

 

Rest 2  min

 

10-1 Burpee Pull-Ups

Chase each rung of the ladder with a stair run

 

Rest 2 min

 

10-1 Front Racked KB Squat (53’s/35’s)

Chase each rung of the ladder with 25 Double Unders

 

*For example: 10 Ball Slams, 10 cal Assault, 9 Ball Slams, 10 cal Assault, 8 Ball Slams, 10 cal Assault, and so on…

**Score total time INCLUDING rest periods

 

PPLAdmin

PPLAdmin

Leave a Replay