Weightlifting Conditioning, Sprint Intervals
EMOM 20, 0:25 work/0:35 rest:
Sled push, low-handle
Push jerks, barbell
Rope climbs, weighted
Lunges, double-dumbbell
After-Hour Accessory Strength/ Midline Exercise
Shoulder or Bench Press: 5 x 5 reps at 50% of 1RM. Drive upward fast; control descent.
Midline: Accumulate 50-150 reverse crunches, using AbMat