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
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