Wednesday Group Strength and Conditioning

January 5, 2016 / By j0ssy

For scaling, use no more than 70% of 1RM
-20 Deadlifts (275/185 lbs.)
-Run/row 400m
-20 KB swings (70/53 lb.)
-Run/row 400m
-20 Overhead Squats (115/75 lbs.)
-Run/row 400m
-20 Burpees
-Run/row 400m
-20 Pullups (Chest to Bar is Rx.. but scale appropriately to something you can do at least 3-4 at a time)
-Run/row 400m
-20 Box jumps (24″/20″)
-Run/row 400m
-20 DB Squat Cleans (60/40 lbs. each) Both heads of dumbbell touch floor on each rep. Yes this should be very challenging!
-Run/row 400m

Sharing is Caring!