Warm Up
AMRAP 7
1 min. Choice Machine
10 Alternating Cossack Squats
20 Alternating Plank Shoulder Taps
10 Alternating Squats
Weightlifting
Week 9
I. In 15 mins,
Find 3 RM Strict Press
II. Every 2 mins x 5 sets: Split Jerk
1 x 2 @ 80%
1 x 2 @ 82%
1 x 2 @ 85%
1 x 2 @ 90%
1 x 2 @ 92%
III. Every 2:30 mins x 6 sets: Pause Back Squat + Back Squat
1 x 1 + 4 reps
2 x 1 + 2 reps
1 x 1 + 4 reps
2 x 1 + 2 reps
Conditioning
In 3 mins do:
15 Pull Ups
12 Burpees-to-Target, 8 in
max reps in remaining time Assault Bike Calories
...
Rest 1 min and repeat until you reach 80 / 60 cal Bike
Accessory Work
3 rounds for quality of:
12 L/12 R Dumbbell Reverse Lunges, pick load
10 L/10 R Dumbbell Single Leg Romanian Deadlifts, pick load
10 Glute Ham Raises
Rest 2 mins
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