Weightlifting Conditioning, Mid Duration
“Mainsite 180130, Dumbbell”
7 rounds for time:
14 dumbbell deadlifts
14 alternating shoulder press
or
“Mainsite 180130, Barbell”
7 rounds for time:
14 deadlifts
14 shoulder press
Pre-Fatigued Power Output Test, Short/Sprint Intervals
1:00 Max Wattage (Bike or Row)
After-Hour Accessory Strength Exercise
EMOM 8: 3 thrusters, heavy
DB bicep curls: 3 x 10 AHAP