Strength
Back Squat
5 @ 75%
1 @ 80@
5 @75%
1 @ 83%
5 @ 75%
1 @ 85%
Conditioning
21 Thrusters 95/65#
21 Kettlebell Swings 70/53#
400m Run
15 Thrusters 95/65#
15 Kettlebell Swings 70/53#
400m Run
9 Thrusters 95/65#
9 Kettlebell Swings 70/53#
400m Run
Sweat Class
Same as above weights 75/55# and 53/35#
Weights
Bench 5X6 at 60% 65% 70% 75% 80%
DB Row 5X6 each arm
Front Squat 5×6 60% 65% 70% 75% 80%
Tempo Snatch Grip Deadlifts 5×3 60% 65% 70% 75% 80%
Barbell Curls: 3 x 10…add weight each set.
50 DB Weighted Lunges
