Tuesday GS&C
16 mins AMRAP:
16 Alternating Box Step-overs*
16 Burpee
16 Box Jumps
Run, 100 m or 3x Hallway Run
*Option to add DB and hold in Goblet Position
POST WORKOUT SKILL
3 – 4 ROUNDS
:10-:30 Chin Over Bar or Top or Ring Row Hold*
5- 10 Strict Dips**
Rest as needed Btw Sets
*If doing chin over bar, may use grip of choice
*Skill Options…
Box/Bench Dips
Strict Ring/Bar Dips (Banded Optional)
STRENGTH SQUAD PROGRAMMING
Max Testing
Lift 1: Bench Press
Lift 2: Deadlift