This week, we start programming on the new template; read about it.
The Dynamic Warm-Up for the Week:
A) 5m Flow and Crawl
B) 3 Rounds: Kettlebell Complex (5 each: Hinge, Squat, Haloes [per side], Crush Presses, Crush Curls in Goblet Squat) and 20 Pull Aparts
Conditioning Workouts for the Week:
Learn more about the conditioning templates.
Monday
Tabatas of: Ball Slams, LDSB Clean and Press, LDSB Step-Ups, Battle Ropes (alt half-kneeling diagonals)
Tuesday
AMRAP15 of: 10 Air Squats, 20 Unloaded Step Ups, 50 Rope Jumps
Wednesday
4xAMRAP4+1m of: 2 Down and Ups, 5 Sandbag Squats, 10 Plank Shoulder Taps
Thursday
Steady State 3x3x2 of: Farmers Carry; Rope Jumps; Toss and Chase
Friday
Endurance Intervals 4x4x45/15/60 of: Row/Ski; Step Ups #; HDSB Over Shoulders; Crawl