Perform a Conditioning Option from Wednesday if not performed then choose 1:
Option 1: Barbell Complex- Complete the first complex for 5 Rounds with lighter weight and working on moving quickly through the exercises. Then Complete the second complex for as many rounds as possible increasing the weight ea time through until failure
Complex 1
BB Curls x6
BB Upright Row x6
BB High Pull Snatch from Thigh x6
BB Press x6
BB Bent Over Row x8
BB Front Squat Push Press x6
BB Good Morning x10
BB Quarter Squat x10
BB RDL x10
Complex 2 BB Curls x3
BB Upright Row x3
BB High Pull Snatch from Thigh x3
BB Press x3
BB Bent Over Row x3
BB Front Squat Push Press x3
BB Good Morning x5
BB Quarter Squat x5
BB RDL x5
Option 2: Perform ea Exercise with an interval of :30/:30 for 5 sets then take a 2 min break and repeat all for an interval of :20/:10 for 4 rounds
Squat
Pushups
Straight Leg Toe Touch
Pull Up or Inverted Row
Rear Foot Elevated Split Squat
Super Pike
Tuck Jumps
Option 3:
Sandbag Circuit:
10-1 Ladder
Back Squat
Clean and Press
Box Jump (no bag)
Plank Pull (# of reps is done on ea side; ex. if doing Ladder #5, you will do 5 to the right and 5 to the left)
Sandbag Keg toss
Option 4:
Pick Your Own- BW/KB/DB Challenge Option
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