CONDITIONING

15min AMRAP

30 DU
20/15cal Row
10 TTB

RPE 3 to 4, go by feel
Target: sets unbroken

Tailoring Options:
DU→ practice DU´s for 30sec or 2x singles
TTB→ High Knees

AMRAP 2 X 6min Rounds:

30 Air Squats
20 Push-Ups
10 Chest To Bar Pull-Ups
Max Squat Snatches (135/95)

Rest 2:00 Between Rounds.

KILOS- (61/43)

50 m lunge
21 toes to bar
40 m lunge
15 toes to bar
30 m lunge
9 toes to bar

140 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 27 (singles)

2.Back squat
5x4 @ 77.5 kg
- Rest as needed

3.Conditioning
4 rounds for consistency:
10 Cal row
8 Power snatches
6 Overhead squats
- Bar @ 35 kg
- Rest 90 s between sets, consistency!
- Times: 2.31, 2.23, 2.20, 2.21

4.Accessory
A. Accumulate 30+30 of Quadruped Shoulder CARs

B. Accumulate 15+15 Bear to bridge - not done

C. Accumulate 30+30 Quadruped Hip CARs - not done

3 Rounds:

2:00 Bike
10 Banded GM
5 Strict Pull Ups
5 TTB
10 KB Swing

TEST DAY 4: "ZACHARY TELLIER"
10 BURPEES
10 BURPEES
25 PUSH-UPS
10 BURPEES
25 PUSH-UPS
50 LUNGES
10 BURPEES
25 PUSH-UPS
50 LUNGES
100 SIT-UPS
10 BURPEES
25 PUSH-UPS
50 LUNGES
100 SIT-UPS
150 AIR SQUAT

On the 2:00 x 10 Rounds:
8 Double Dumbbell Box Step Overs
Max Meter Row

Box: (24"/20")
Dumbbells: 22.5 / 15 kg's

Lepoja.

Ez bike

Front squat 4x8@AHAP

SO 2:00