Workout 9

  1. Warm-Up 5 Minute Jog

  2. Bench Press 3x30 - you choose the weight

  3. Power Cleans - work up to a heavy TnG double
    TnG = touch and go

  4. Front Squat Technique
    3x10 - you choose the weight, but should be relatively easy
    focus on the front rack position, high elbows, tight lats, vertical torso

  5. Conditioning

    Run 1 mile
    Rest 3 minutes
    Run ¾ mile
    Rest 2 minutes
    Run ¼ mile with a 25# plate overhead
  6. Lunge University - 200 walking lunges
    *100 of the lunges performed while holding the 25# plate
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