Mobility:

  • 2 Min. Banded Ankle Work
  • 2 Min. 3 Position Pec. Stretch

Warm-up:

2 Rounds of

  • 1 Minute Jump Rope
  • 10 See Saw Steps
  • 15 Wall-balls
  • 20 Walking Lunges
  • 200m Run/Row

Strength:

  • 5-5-5-5-5+ Bench Press

*Use 85% of Set #4 for Max Reps in Set #5

Conditioning:

15 Min. AMRAP

  • 3 Thrusters (95/65)
  • 3 Burpees-over-bar
  • 200m Run
  • 6 Thrusters (95/65)
  • 6 Burpees-over-bar
  • 200m Run
  • 9 Thrusters (95/65)
  • 9 Burpees-over-bar
  • 200m Run

**Continue adding 3 reps/round until clock runs out

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