June 26, 2019 – Strength and Conditioning

A. Back Squat

Back Squat
Find 12RM
Rest 3-4 minutes, then
Max reps @ 110% of 12RM
Scoring: Not Scored

B. 4 Rounds For Time of Overhead Squats, Wall Sits, and Kettlebell Swings

4 Rounds for Time:
6 Overhead Squats
Wall Sit
10 Kettlebell Swings @ 32/24 kg

Max effort weighted wall sit

C. Post class optional extra

Post class optional extra
3 – 4 rounds for quality:
– Run 400m
– 20 Glute bridges
– 2 Deadlifts *Heavy
Scoring: Not Scored


12 Back Squats

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