Strength
4 rounds
8 BB bent over rows
8 Strict Press
10 DB lateral raises
10 DB upright rows
Conditioning
- 3 Rounds for Time
- 10 Clean-and-Jerks (135/95 lb)
- 12 Ghd sit ups
- 400 meter Run
Cardio Burn
4 rds
10 DB Clean + push press
15 Dips
20 air squats
10 push ups
400 meter run
4 rds
250 meter row
8 Burpees
1 min rest