Warm up:
3 RDS
200m Run
10 Banded Good Mornings
10 KBS
10 Ring Rows
Strength: Stiff leg Dead Lifts 4x8
DB backward lunges 4x12 (12 each leg)
DB Hip Thrust 4x15
Conditioning: 12min Amrap
21 Wall Balls
15 Deadlifts (135/95)
9 Pull ups
We are Spartan!!!
Strength: Bench Press 4x8 75% SuperSet: Bicep Curls: 3x12 Tricep Ext: 3x12 Conditioning: 4 Rounds Each Round is a 3min AMRAP 50 Double...
12/11 GAINZMAS : 1 Min max KBS (55/35) Conditioning: 5 Rounds Complete 7 Unbroken Sets of this complex: 1 Power Clean 1 Front Squat 1...
12/10 of GAINZMASS: 1min max burpees to plate Strength: Front Squat 4x8 @70% Conditioning: 6 Rounds 10 Deadlifts (225/155)(205/135) 6...