Warm-up
*Increase effort after each set.
For Time @ 75%
Run 200m
10m Walking Lunge
10 Sit Ups
rest 1min
For Time @ 80%
Run 200m
20 Jump Squats
10 Wind shield wipers -total
rest 1min
For Time @ 85%
Run 200m
10 Jump Lunges/leg
10 V-ups
Then..,
Back Squat
In 5 Quick Sets
Heavy Triple Back Squat @ 31X0
Superset w/
Sled Pull (Heavy) Down and Back
Then..,
With a Partner 1:1
AMRAP in 12:00
4 Push Jerks, 155/105
6 Pull-ups (Banded/RR)
8 DB/KB Cleans 50/35
Then..,
3sets
1min BB curls 45/35
1min Skull Crushers
1minRest
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