11.19 Strength

6X
Back Squat 10,8,5,5,5,20
Single Arm Swing x 20 (alternate every rep)
:30 Plank Hold

Work to a heavy set of 5, then drop way down and a huge challenging set of 20!


4X
Seated DB Strict Press x 8
Ring Row/ Pull Up x MAX

4 Rounds
In 2 Minutes
100' Sled or prowler
10 Swings
Max Burpees
Rest 1 Minute

Done as a circuit, get through the sled or prowler and swings as fast as possible so you can rip through burpees. You should need the rest.

Ryan ParrComment