Strength:

Every 3:00

Push Press

10-8-6-4

Right Into:

40 Weighted russian twists after each set.

*Make sure you choose a weight that you are able to clean to the front rack position before push pressing. 

*If you are sharing a bar, sanitize after your set.

Conditioning:

400m-300m-200m-100m 

Run

27-21-15-9

KB Swings

-Rest 2:30-

100m-200m-300m-400m 

Run

9-15-21-27

Goblet Squats

Warm-Up:

3 Rounds

15 Pass throughs

10 Good mornings

5 Squat jumps