Month: April 2019

Strength Focus

Bench Press 5 sets of 5 reps

Conditioning Workout

Working in partners, complete 3 rounds of:

40 KB swings
30 Box Step ups
20 Ring Rows or pull-ups
10 push-ups

Strength Focus

Complete 5 sets of

Barbell Sumo Deadlift   5 reps

Conditioning Work
Complete 4 rounds working for 30 seconds, resting for 30 seconds

Prowler Push
Sled Drag
KB Sumo Deadlift
Dumbbell Bent over Row
KB Swing

Strength Work

Compete 5 sets of

A) Weighted step ups  6 each leg
B) Tricep extensions 8 reps
C) Aviator Raises 12 reps

Conditioning workout

Complete as many rounds and reps as possible in 10 minutes, rest as needed

10 step ups
2 Burpees
10 ring rows
1 lap