Strength
Emotm for 15 minutes
2 to 3 Bench Press
Conditioning
2 Rounds for Time
- 24 KBS 53/36
- 24 Box Jumps (24/20 in)
- 24 Wall Ball (20/14 lb)
- 24 Bench Press (155/105)
- 24 Box Jumps (24/20 in)
- 24 Wall Balls (20/14 lb)
- 24 Power Cleans (115/85)
Cardio Burn
5 rounds
400 meter run
12 jump squats
300 meter row
8 Burpees
10/8 Cal Ride
3 to 4 rounds
15 KB deadlifts
15 Hip Thrusters
40 Russian twists