Tuesday
Strength
Front Squat
The first 3 sets are with pauses (3x2) then finish with a 3x3 with no pauses. Try to add weight on each successive set. If you performed this last week start 5-10Lbs heavier than your last weights. f not start at 75-80% and build up.
Conditioning
For Time ( 10 Minute Time Cap)
12-9-6-3
Deadlift
Lateral Over Bar Burpees
C2B Pull-Ups
Level 3- 225/155
Level 2- 185/125
Level 1- A weight for unbroken deadlifts. This should be a fast and ideally unbroken workout. Think of this as a short workout.