This Week's Mobility 

Warm-Up:

Kettlebell Conditioning
 

 

 

Strength:

Front Squats

1×5 @ 70%, 1×5 @ 75%, 1 x 3 @ 80%, 1×3 @ 85%, 3×2 @ 90% 1RM

* Rest 60 Seconds Between Sets

 

 

Conditioning:

For Time:

9 Kettlebell Thrusters (53/35)

9 Knees 2 Elbow

Row 500m

18 Kettlebell Thrusters (53/24)

18 Knees 2 Elbow

Row 500m

9 Kettlebell Thrusters (53/24)

9 Knees 2 Elbow

* 15 Minute Time CAP

Notes: KB Thrusters are performed with a KB in each hand. K2E (knees-to-elbows) MUST finish with the knees making full contact with the elbows. Anything less is a no-rep.