July 2, 2019 – Strength and Conditioning

A.

TESTING NEXT WEEK – 1RM’s and Capacity
*Eat, Hydrate, Recover & Mobilise
#SWOLE&FLEXY
Scoring: Not Scored

B. 10 minute EMOM of Back Squats

Every 2 minute for 10 minutes (5 rounds):
8 Back Squats @ 60-70%
40X0 tempo @60-70% of 12RM

C. 3 Rounds For Time of Toes to Bars, Front Squats, and Calories of Cardios

3 Rounds for Time:
10 Toes to Bars
20 Front Squats @ 60/35 kg
30 Calories of Cardios

Calories > different each round

D. Post Class Optional Extra Credit

Post Class Optional Extra Credit
2rounds for quality of:
-20 pistols *10 ea way
200m Farmers Carry
30 Abmat Sit-ups *Adv – GHD Sit Ups
Scoring: Not Scored
E2MOM, 10minutes (5sets)

E.

Back Squat (40X0 tempo)
– 5 sets of 8 reps @ 60-70%
Rest as needed

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