Warm Up
3 Rounds
10 Pause Squats
10 Alt Samson Lunges
10 Band Good Mornings
10 Cossack Lunges
1 Min Single Leg flexion/ side
1 Min Death Stretch/side
Strength
Box Squat (35 min)
Prep: 1×5 w/bar, 3×5 working up
Work: 5-5-3-3-3 working up
Met Con (in teams of 4, follow the leader)
Prep:
1×10 RDL w/bar
3×5 Deadlifts (up to Met Con weight)+ 6 Alt DB Front Rack Lunges
Work – once through:
Row 30 Cals
30 Deadlifts (M:225/185/135, W: 153/123/93)
30 Alt DB Front Rack Lunges (M:50/40/30, W:35/25/15)
Assault Bike 30 Cals
