Deadlift
3 sets
10 reps @ a challenging load
rest 3-4min
Sport BB Cycling
2 rounds
10 power snatches 95/65
8 BFB
right into
2 rounds
10 thrusters 95/65
8 BFB
AER - Cardiac Output
40 min of continuous cyclical work with HR between 130-150.
40 min Row, bike, or ski
every 8min perform
10 wall balls 20/14
10 box jumps 24/20
10 KB swings 53/35
Buns of steel
4 sets
12 reps (6/6)
reverse stepping lunges from a plate (bar in front rack)
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