Wednesday, 3 September 2025

Strength:

Back Squat (Wave 1)

2 Sets:

3 @70% of 1RM

2 @80% of 1RM

1 @85% of 1RM

* Rest 1-2 mins between sets

Post-strength: 3 sets of 8 Ring Rows (strict tempo—slow on the way down, powerful pull up, no kipping)

* Rest :60 between sets

Conditioning:

For time, each portion:

21-15-9

Wall Balls (20/14)

Box Jumps (24/20)

Kettlebell Swings (53/35)

- Rest 2:00

9-15-21

Kettlebell Swings (53/35)

Box Jumps (24/20)

Wall Balls (20/14)