April 29, 2019 – Strength and Conditioning

A. Front Squat 3RM

Within 15 minutes:
3 Front Squats @ 100% (01X0 tempo)
Build to daily 3rm


Body Armour
Perform 3sets of…
-4 Front squats (01X0) Tempo @75% of A
-15 Box Jumps 76/ 61cm
Row 12/ 10calories
*Rest – Walk 90seconds
Scoring: Not Scored


In teams of 2:

For Time:
50 Pistols
60 Calories of Assault Bike
100 Shoulder to Overheads @ 52/35 kg
60 Calories of Assault Bike
100 Med Ball Butterfly Sit-Ups
Cardio 1 km

Cardio: Ski/Row

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