180808 ~ Split & Press!

Strength:

Every 90s x 4 min 

Barbell Bulgarian Split Squats

6×10 (3×10/side) – Challenging Weight

Tempo of 2:1
Take twice as long on eccentric as concentric. Or, Fast on the way up, Slow on the way down.

Then...

EMOM x 5 min

 Seated Dumbbell Press

5×7

Heavy and Unbroken

Conditioning:

AMRAP 12 Minutes
15 Toes to Bar
3 Sled Drags (135/95#)
10 Toes to Bar
2 Sled Drags

 5 Toes to Bar

1 Sled Drag

(Start over, no rest)

Cash Out:

Glute Ham Raise
8×5
Tempo of 2:1

**Fast on way up – 2s descent.**

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