June 11, 2019 – Strength and Conditioning

A. Back Squat 7-5-2

Back Squat
– Set 1 – 7 reps
– Set 2 – 5 reps
– Set 3 – 2 reps
Rest as needed

Heavy, but by feel – Building

B. 6 Rounds For Time of Alternating Front-Racked Barbell Reverse Lunges, Lateral Box Step-Ups, Kettlebell Sumo Deadlift High Pulls, and Double-Unders

6 Rounds for Time:
8 Alternating Front-Racked Barbell Reverse Lunges @ 61/43 kg
10 Lateral Box Step-Ups 51 cm
10 Kettlebell Sumo Deadlift High Pulls
25 Double-Unders

Front racked lunges > BB be taken from racks
Lateral step up > Single KB front rack

C. Row 3 x 250 meter intervals

Interval Training
Row 3 x 250 metersRest for 90 seconds between intervals

@500m PR pace

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