5/9/2022 - ELEMENTS

Four or Five sets
Backsquat x 6-8 reps
Side plank banded row x 6-8/side
hip bridge walkout x 6-8
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5/9/2022 - STRENGTH

Every two minutes for 12 minutes (6 sets)
Back Squat x 6  (@70 - 80% 1rm)


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5/9/2022 - SWEAT

AMRAP 12
DB Thruster x 15
alt v-up x 10/side
Med-ball run x 150m
jump rope x 50
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5/9/2022 - TRAIN

21 - 15 - 9
Thruster (95/65#)

** after each round
Farmer carry x 150m (53/35#)
double under x 50 or lateral barbell hops x 15/side

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