Tues 4-1-22

4 sets of:

- Back squat x 5 reps (Work up to 2 RIR)

- DB Row w/ pause x 5-7 p/s (2 RIR)


2 sets of:

- DB Half-kneeling windmills x 12 p/s

- Landmine cossack squat x 8 p/s

- SL Calf-raises x 10-20 p/s


3 rounds of:

- Sprinter skip x 14/24 (Total)

- Hollow tucks x 14/24

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Conditioning - 20 mins - switch stations every 2.5 mins: - Row x 12/17/22 cal. - 3 rounds: Push-ups x 10/15 reps (BW/Band-assisted) + BW squats x 10/15 - Bike x 10/14/22 cal. / Street run - 3 rounds:

Chin-up variation - Ring pull-ups 10 sec. ecc. only pull-ups x 1-3 or - Band-assisted/BW/ Weighted 10 sec. ecc. only pull-ups x 2-3 Cossack squat variation: Band-assisted > Landmine > DB Mobility - 3