Strength Banded DL 8 x 1 40-50% Conjugate A1) Deficite DL 3 x 5 20-15-10 B1)  Banded KB swings (heavy) B2)  GHD *In between each round 15 Broad Jumps End with: 100 Stationary one leg good mornings with barbell Endurance 5 Rds 12 elevated Ring Rows (feet... Continue Reading

Teams of two; teammate a carries 60 lb sandbag out and around mailbox teammate b carries a plate overhead out and around mailbox 25/45 then split work b/n you and partner 100 lunging steps 100 situps 100 kb swings 35/55 100 mountain climbers switch sandba... Continue Reading

ME Max back squat (with bands from top of rack) Conjugate a1.  10 box jumps 24/30 a2.  15 straight leg raises a3.  15 banded pull throughs 4x Sumo Deadlift 5×5 @ 75% Endurance Run 800m 20 pistols (10 per leg) run 800m 40 kb snatch (20 per arm) 35/... Continue Reading

Rest Day.

PS/HS 5 X 1 @ 50% PC/HC/SJ  5 X 1 @ 50% CHIPPER 30 double unders 15 power cleans 75/115 30 burpees 15 thrusters 75/115 30 push ups 15 pull ups 30 wall ball 15/20 15 push press 75/115 30 deadlifts 75/115 15 toes to bar 30 double unders