Greg, leading a “Future Civil Engineers of America” conference on Monday morning!

 

Strength

Three sets, rest 90 seconds between movements and rounds

Bulgarian Split Squat (4-6 reps each leg @ 30X1)

Ring Dips (Max effort each time)

Instead of bands, try working controlled negatives today, with almost no rest in-between attempts. Aim for 5-10 each round. If stability is not there, feel free to do Matador dips.

 

Conditioning

Four rounds for time of:

185/125 lbs Front Squats x 5 reps
Pull-Ups x 10 reps
300 Meter Run

*Barbells taken from the ground
Pick a weight where 5 reps will be challenging, but they can be done unbroken