Tuesday 1-16-23

Strength

4 Rounds

8x Heels elevated Double KB Front Squats @ 2 sec negative

Rest 30s

8/8x Single Arm DB Incline Bench Press @ 2 sec negative

Rest 2 minutes

Conditioning

EMOM 20

Min 1: 500m/450m Bike Erg

Min 2: 6/6x SA DB Hang snatch

Min 3: 20/20 sec Anti Rotational Band Hold

Min 4: 8x Ab Rollouts

Min 5: 25m Sled Push (moderate to heavy)

Recovery

Dynamic Adductor

Couch