We are starting a new strength program. It will be a hybrid program with a focus on the slow lifts.
SWOD: Work up to a 2rm on the front squat
10×10 Hardstyle Plank
5×3 Load jumps – 20″ box
Endurance: Row 500m Rest 4:00 Row 500m
Beginner: 40-30-20-10 Wall Balls 14/10 to the 10/8 and 3 to 1 single unders.
Intermediate 50-40-30-20-10 Wall balls 20/14 to the 10/8 and double unders
Advanced: Unbroken double unders