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  • Coach Ben

Monday

Warm-up

Coach Led


Strength / Skill

Back Squats

5 x 3 75-80% of 1RM


Conditioning

"Chief"

3 min AMRAP

3 power cleans 135/95#

6 burpees

9 air squats

x 5 sets rest 1 min btw ea AMRAP


HOME WORKOUT #1

5 MIN jog/bike/row (any of these will suffice)

Think EZ pace with a gradual build to increase core temperature

+

8 min EMOM (every minute on the minute)

:30 air squats

: 30-sec rest

x 8 sets

+

On a running clock for 3 min perform as many rounds and reps as you can

rest 1 min and repeat for 3-5 rounds.

3 broad jumps

6 burpees

9 walking lunges (18 total alternating)


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