Monday 04.08.24

Strength
Take 20:00 minutes to Establish a 1RM Back Squat

Conditioning
“400 for 40”

For Time:
400m Run
40 Back Squats 135/95lb, 61/43kg
400m Run

Time: 6:00-8:00 minutes
Time Cap: 10:00 minutes

Optional Accessories
Part A)
3 Sets x 20 Dual Dumbbell Walking Lunges, For Load
Rest 1:00 minute between sets

Part B)
6 Sets x 5 Glute Ham Raises
Rest 30 seconds between sets

Part C
3 Sets, For Quality
18/18 second Copenhagen Plank
18/18 second Star Plank
Rest as needed between sets