Monday, 4 January 2021


Strength: Back Squat

Take 10-15 Minutes to Build to a Heavy

3 Sets X 3 Reps


Conditioning: 7 RFT

50’ Walking Lunges

10 Box Jumps (24/20)

10 Slamballs (30/20)

Then, directly into...

1 Mile Run

(Time Cap For 7 Rounds: 15 Minutes, Then Athlete Immediately Heads Out For 1 Mile Run)

* Score = Total Time of Rounds & Mile Run, If Rounds Are Completed Under 15 Minutes

* If Athlete is Capped on 7 Rounds, Score Will be Rounds + Reps + Mile Time (Ex: 6+12+13:37)

* 25' of Walking Lunge = 1 Rep

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