Wednesday, April 29th

Strength – Russian Box Step Ups (video) 4×20, can hold DBs/KBs in farmer carry, front rack, back rack, ect. Barbell should be done in back rack.

Conditioning – For Time: 50 Burpees, rest 2 minutes, 50 single arm Hang DB/KB C&J 50/35, rest 2 minutes, 50 Back Rack Lunges (DB/KB resting on back or shoulders) 50/35. Modification with barbell weight is 75/55 with same reps.

Core – 2 rounds of 12 slow Bird Dogs (slow and smooth movement with pause at full contraction), followed by 60 seconds of squat hold (10s active squat, 10s bottomed out, 3 times).