STRENGTH
HBBS
A1. Set 1- Every 30 sec for 2 min ( 4 total reps)- 1 rep @ 70%
*Rest 2 min
A2. Set 2- Every 30 sec for 2 min (4 total reps)- 1 rep @75%
*Rest 2 min
A3. Set 3- Every 30 sec for 2 min (4 total reps)- 1 rep @ 80%
* Each set should be performed without re-racking the bar. Once you have walked out of the rack with barbell do not put it down until set is finished. Percentage is based off most recent 1 RM.
CONDITIONING
“Scotties Delight”
For Time:
100 Double Unders
+
30-20-10
Wall Balls- 20/15 (10′/9′)
DB Snatch- 30% of BW
+
100 Double Unders
MIDLINE
A. 100 BB Russian Twist- heavy as possible.
B. Accumulate 3 min in Front Bridge on Rings