Workout of the Day

Wednesday GS&C

3 rounds for quality of:
20 Banded Lat Pulldowns
Rest 30 secs
5-7 Strict Pull-ups or pull up negatives

3 rounds for time of:
14 Box Jumps
14 Alt Dumbbell Snatches
12 Pull Ups or Ring Rows

Tuesday GS&C

Tempo Front Squat 1-1-1-1-1

Tempo @20X1

Keep weight Heavy+ across all sets.

Complete as many rounds as possible in 12 mins of:
Run, 100 m
20 Front Squats
Run, 100 m
20 Alternating Front Rack Lunges

STRENGTH SQUAD
Back Squat & Deadlift Cluster

Monday GS&C

Seated DB Strict Press 10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

Every 1 min for 16 mins, alternating between:
MIN 1: 25 Jump Ropes + max rep DB Push Press/ HSPU
MIN 2: 25 Jump Ropes + max rep Russian KBS
MIN 3: max rep Toes to Something
MIN 4: Rest

Saturday GS&C

Complete as many rounds as possible in 20 mins of:
Row, 300 m
10 Deadlifts
50 Jump Ropes

Friday GS&C

Tempo Front Squat 2-2-2-2-2

Tempo @21X1

*Keep weight Heavy across all sets.

4 rounds for time of:
20 Wall Balls
15 Ring Rows
10 Burpees