CONJUGATE: Lower ME A. Sumo DL ME B1. Seated GM 3x5 B2. Russian Twists 3x20 w plate 25 C1, Bulgarian FS x5 leg C2. Thrusters x5 C3. Front Squat x5 45/55/65/95 - Choose your weight 3 rds D. 2x50 banded pull throughs ENDURANCE: Strength: Sumo DL High Pulls 5x3 Heavy-ish
Conditioning:
Airdyne / Rower / bike 30 seconds @100% ( ALL OUT )
rest 2:00
x12
Alternate between airdyne, rower, bike. While actively resting complete 200 situps but MAKE SURE YOU HAVE RECOVERED ENOUGH TO GO 100%.
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