June 4, 2019 – Strength and Conditioning

For Quality & Time

A. 3 Rounds For Time of Front Squats, Box Jumps, and Burpee Pull-Ups

3 Rounds for Time:
10 Front Squats
10 Box Jumps 61/51 cm
10 Burpee Pull-Ups

Front squats: start light and build throughout

B. 12 minute EMOM of Back Squats

Every 2 minute for 12 minutes (6 rounds):
5 Back Squats

Building

C. Row 3 x 300 meter intervals

Interval Training
Row 3 x 300 metersRest for 90 seconds between intervals

Sprint

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