strength
Push Press
3*4
Push Jerk
4*2
Conditioning
4 rds
- 400 meter Sandbag Carry
- 12 Push Presses (115/75 lbs)
- 12 Box Jumps (24/20 in)
- 12 Sumo Deadlift High-Pulls 115/75
Cardio Burn
5 rds
14/12 Cal Bike
20 Ball Slams
40 double unders
10 Pull-ups
Then
30-20-10
Overhead walking lunges
sit ups
KB sumo high pulls