STRENGTH:
5 x
6 Back Rack Bulgarian Split Squat, each side
10 Tripod Row, each side
—–NOTES—–
– Perform both at a Tempo of 21×1
– Tempo is read 2 seconds down, 1 second pause, explode up, 1 second pause
– Work to RPE 8.5 on both (1-2 reps left in the tank). Ideally heavier than two weeks ago.
CONDITIONING:
——RX+——
AMRAP 20 of:
20 Double Unders
10 C2B Pull-ups
5 Front Squat @ 185/125
*At 0:00 and 10:00, Run 1K
——RX——
AMRAP 20 of:
20 Double Unders
5 Pull-ups
5 Front Squats @ 135/95
5 Pull-ups
*At 0:00 and 10:00, Run 1K
——FITNESS——
AMRAP 20 of:
20 Single Unders
10 Ring Rows
10 Dual DB Squats
*At 0:00 and 10:00, Run 800m (or 5:00)
——NOTE——
– After the second run, you will pick up where you left off. So, if you were 13 reps into your jump rope when 10:00 hit, you will start at rep 14 upon return from the run.
