Physical Training

Deadlifts 1 x 10 @ 135lb banded 2 x 5  @   50% banded 1 x  5  @   75% 1 x  3  @  80% 1 x  3  @  85% 1 x  2  @  90% 1 x 5   @  95%  (attempt a 5 rep PR) Row Row these at a slightly stronger pace than your 5000m. 3…

Push Press (or shoulder to overhead) 1 x 2 @ 50% 1 x 2 @ 60@ 1 x 2 @ 75% 5 x 2 @ 90% 10 minutes work to a single heavy clean Team up with 1 or 2 other people. Rotate through until you reach a combined 100 cal on the assault bike….

This routine combines strength training with a little cardio. 5 rounds  3 x heavy slamball lifts to the top of 60″ box stack.   150lb ball 3 x Goblet Squat with a 120lb dumbbell 3 rounds for time 20 cal row or assault bike 20 over the box burpees 20 toes to bar

Today, we will be strength training our legs and posterior chain. Deadlifts 1 x 10 30% (or no more than 135lb) 1 x 10 50% (or no more than 225lb) 1 x  5  60% 1 x  3  70% 1 x  3  80% 1 x  3  85% 1 x  3  93% 1 x  3   95% Back…