Friday, September 9, 2022

Speed Strength
Box Squat
12:00 EMOM
Min 1-6: 5 Reps @ 60-65%
Min 7-12: 5 Reps @ 65-70%

*Tempo Descent. Unload weight and stand up quickly.
*Box height should be right at parallel or right above so adjust accordingly

Sprint Conditioning
“Night Time is the Right Time”
For Time
1-2-3-4-5 Wall Walks
5-4-3-2-1 Squat Cleans 185/125#

Time Domain 4:00-7:00
Time Cap: 8:00

Friday Finisher
For Time:
100 V-Ups
*Every Break Perform 30sec Plank Hold

QuickFit
5 Rounds For Time Of:
3 Wall Walks
12/10 Calorie Ski
12 Steps Single Dumbbell Overhead Walking Lunge
18 Alternating High Plank Knee To Elbows (slow and controlled)