Author: strikelabs

A. 4-4-4 Back Squat. Do all sets at 75-80% 1RM. B. Tabata (30 secs work/15 secs rest) for 8 Rounds: SB Clean Push-ups BW Squats SB Push Press

A. 4 Rounds for Time: 20 Burpees 25 Pull-ups 20 Sandbag Clean 40 Push-ups RX: 70/50 lb Sandbag B. 5-5-5-5-5 Weighted Pull-ups.

A. 5-5-5-5-5 Deadlift. Work to 80%+ 1RM. B. 20 Minute AMRAP: Run 200M 20 Deadlift 20 Back Squat 10 Thrusters 10 Over the Shoulder RX: 70/50 lb Sandbag Wear a weight vest or body armor.

A. Run 5K. Then 3 Rounds of: 10 Each Side Single Leg Glute Bridge 15 Toes to Bar B. 3-3-3-3-3 Weighted Dips.

A. 5-4-3 Wave Shoulder Press. Start @ 60% 1RM. B. 15 Minute AMRAP: 20 Push-ups 15 Push Press 10 Sandbag Back Squats 5 Brute Force Burpees RX: 70/50 lb Sandbag

A. 5 Rounds for Time: 14 Pull-ups 16 Bent Over Row 18 Clean and Press RX: 70/50 lb Sandbag B. 5-5-5-5-5 Weighted Dips.

A. 3-3-3-3-3 Back Squat. Work to 85% 1RM. B. 200m Burden Carry 21-15-9 Thrusters Burpees 200m Burden Carry 18-12-6 Squat Jumps Sandbag Over the Shoulder 200m Burden Carry

A. Run 4 Miles. B. 5-5-5-5-5 Weighted Pull-ups. 3 Sets Max Rep Push-ups.

A. 22 Minute AMRAP: 400m Run 15 Sandbag Back Squat 20 Over the Bag Burpees 12 Front Rack Lunges RX:70/50 lb Sandbag B. 3-3-3-3-3 Front Squat. Work to 85% 1RM.