Supplemental Strength
7 x 2 Front Squat
Strength
Back Squat
5 x 10
GHD Sit Ups
5 x 20 (10)
Every 3:30 Minutes
Rest 4 to 5 Minutes And Use the Percentage Charts to Target The 20 Rep Max. Best Approach is to estimate your 12 Rep Max go for 20 Reps and Hold on for your life.
Back Squat
Find Your 20 Rep Max
9 Minute AMRAP
2 Power Clean 135/95 115/85 95/65
2 Box Jump Overs 20″ for All Athletes
then 4 reps of each, 6, 8 and so on…
Supplemental Stamina
6 Rounds
15 Toes to Rings
15 Wall Balls
15 Hip Extensions on The GHD
Supplemental Endurance
15 Minutes Stairmaster Level 10
