Tuesday the 22nd of April.

Express.

Strength : Front Squat

8,8,6,6,4,4

Start at 50% and build to a heavy 4 rep

Every 2-3 mins

Conditioning : EMOM X 15

Min 1 : 5 Burpee Box Jump

Min 2 : 10 Toes to Bsr

Min 3 : 10 Thruster DB or Barbell

Strength : Front Squat 5 x 4 @60,60%,70%,70%,75%,80% Every 2:30 Conditioning : Partner up. 20 min AMRAP 500m Ski alt Bike 1000m 50 Box...

PARTNER UP. FOR TIME ( TC 30 MINS) 3 RDS BIKE 40/36 CALS + 30 DB STEP UPS + 30 SIT UPS 3RDS ROW 40/36 CALS + 30 KB SWINGS + 30 PUSH UPS...

Partner: 50 min Time Cap 1000/800m Row 30 Target Burpees 1000/800m Row 30 Target Burpees 800m Relay Run (400m each) 2000/1600m Bike 60...

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