Conditioning
- For Time
- 10 Bench Presses (185/135 lb)
- 10 Strict Pull-Ups
- Max Thrusters (135/95 lb)
- Repeat until you have completed 100 Thrusters (rx 135/95)
Midline
4 rds
20 sit ups
30 Hollow rocks
40 Russian twists
Cardio Burn
Midline
4 rounds
60 Bicycles
30 sit ups
50 Russian twists
60 seconds flutter kick
20 reverse crunches
Then
30-20-10
Cal ride
cal row
Ball Slams
push ups