Agility/Weightlifting, Long-Duration Intervals
10 rounds for time, teams of 2:
2 gym laps**
20 single-arm DB push presses
20-minute time cap.
To a daily max on the complex:
After-Hour Accessory Exercise
Conjugate Method Dynamic-Effort Lower-Body.
EMOM 10: 2 back squats from the rack.
Load: 70% of 1-rep max.
Execution: Do this as an EMOM. For squats, control the “down” but explode UP as quickly and powerfully as possible.