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  • Writer's pictureMary Bozarth

Monday 4/5

Strength

Back Squat - 5 sets x 5 reps @ 60%+40lbs (Total) 1RM Back Squat * Complete a set every 1 minute, on the minute for 5 minutes *

Back Pause Squats - 5 sets x 2 reps * Complete a set every 90 seconds *

*Build over the sets, NOT a max

Conditioning

Miracle

For Time: 21-15-9 Double Dumbbell Front Squats (50s/35s) 12-9-6 Burpee Pull-Ups - Into - 72 Alternating Dumbbell Snatch (50/35)

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Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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