Month: March 2018

Back Squat Find 5-rep max Kettlebell Complex Perform 4 rounds of the complex, for quality (AHAP) -30ft Double KB OH Carry -5 Unilateral OH/Front Rack Squats (left OH) -5 Unilateral OH/Front Rack Squats (right OH) -30ft Double KB OH Walking Lunge Midline 3 Rounds, not for time: 30 Russian twists 20 Medball Sit-ups 10 Good […]

Goat Work Take 15-20 minutes to work on a weakness Conditioning 5 Rounds @ 70% effort 500m Row 400m Run 2:00 Rest

Strength -Build to a 5-rep Push Press – 5-10 Strict Pull-ups between sets Conditioning For time: 100 KB Swings 53/35 (Rx+ 70/53) EMOM, perform 5 Burpees Midline 20 Deadbugs 1:00 Iso Hip Extension Hold x 3