August 21, 2017

Strength

5×5 back squat

(Not to exceed 95% of 1 RM)

Conditioning

Fight Gone Bad

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20″ box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

One minute per movement, then switch to next. One minute rest between each round.