Strength:

10:00 to work up to a heavy 4-rep…

Overhead Squat

 

For quality at load

 

Conditioning:

With a running clock, perform:

500m Row for time

…rest until 10:00 on the clock, then…

60 Sit-up Slammers (12/8) @ 2m

20 Power Cleans (185/123)

40 Burpee Box Overs (24/20″)

 

For Time

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Barbell Shoulder Smash – 1:30/side

Spine Smash – 2:00

 

 

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