STRENGTH
Barbell
Back Squat
8-8-8-8-8
Every 2 mins complete a set
Choose a weight and stick with it
DB + KB
DB + KB Squat
8-8-8-8-8-8
Hold KB in front rack resting between crease of bicep and forearm, hold DB in other hand hanging at the side of the hip. Alternate sides between sets
Bodyweight
30-30-30-30
10 Air Squats
10 Alternating Lunges
10 Jump Squats
Rest 2 mins between sets
CONDITIONING
Barbell
AMRAP 20
20 Front Rack Lunges
20 HR Pushups
20 Deadlifts
20 Crawlers
20 Push Press
Every min including the first min perform 3 Burpees
Barbell 40/30
DB + KB
AMRAP 20
20 Front Rack Lunges
20 HR Pushups
20 KB SDHP
20 Crawlers
20 KB Push Press
Every min including the first min perform 3 Burpees
Bodyweight
AMRAP 20
20 Bodyweight Lunges
20 HR Pushups
20 Crawlers
20 Pike Pushups
20 Situps
Every min including the first min perform 3 Burpees
Up the Ante
50/35 kg Barbell or 30 reps of each for KB + DB
Lower the Level
16 min AMRAP
16 reps of each exercise
