STRENGTH
A) Find 1RM Deadlift for the day; then -15% drop for 3 x 3
B) Back Squat 5×10 (heavier than last week)
C) Wheel Roll-Outs 5 x 20
CONDITIONING
With a running clock…
10-1 Ball Slam Ladder (12kg/8kg)
Chase each rung of the ladder with 10 cal on Assault Bike*
Rest 2 min
10-1 Burpee Pull-Ups
Chase each rung of the ladder with a stair run
Rest 2 min
10-1 Front Racked KB Squat (53’s/35’s)
Chase each rung of the ladder with 25 Double Unders
*For example: 10 Ball Slams, 10 cal Assault, 9 Ball Slams, 10 cal Assault, 8 Ball Slams, 10 cal Assault, and so on…
**Score total time INCLUDING rest periods
