This week we transition to 5 sets of descending reps and ascending weights for strength work. The goal is to build to some new PR’s within the next 2 weeks–perhaps in the Squat, Deadlift, Press, and Bench Press. Today’s conditioning is designed to keep you moving! Scale to loads and skills that allow you to do so!
50 Jumping jack
50 Seal jacks
________
10 PVC pass through
10 Walking lunge + overhead reach
10 Air squat (2 second pause in bottom w/ emphasis on chest up!)
2 rounds
________
10 Singles or Double Unders
10 Wallball thruster (20/14lb.)
3 rounds
Every 2:30 x 5 sets execute
5-4-3-2-1
Start at 70% 1rm and build to a heavy single.
RXConditioning:
21 Double Under
15 Kettle bell swings (53/35lb.)
9 Wallballs (20/14lb.) (10/9ft.)
15:00 AMRAP
Intermediate:
21 Double Under/ 36 Single Under
15 Kettle bell swings (35/20lb.)
9 Wallballs (14/10lb.) (10/9ft.)
15:00 AMRAP
Baseline:
21 Single Under
15 Kettle bell swings (15/10lb.)
9 Wallballs (10/6lb.) (9/8ft.)
15:00 AMRAP
1:00 Sit and reach (hamstring stretch)
1:00 Pigeon stretch each leg
