Warm up
2 rounds of:
200m row
5 wall balls
5 squat jumps
5 cal row
Endurance
Every 10 min for 4 rounds, each for time:
800m run
40/32 cal row
20 wall balls 20/14 lbs, 10/9 ft.
10 burpees
UES strength
Warm Up
2 Rounds
10 Bootstrappers
20/side Banded Lateral Walks
15 Hanging Leg Raises
20 Empty Barbell RDL
Deadlift
Take as many sets needed to find a:
1 Rep Max
Then 2 Drop Sets
1 set: 3 Reps @ 80% of todays 8 Rep Max
1 set: Max Set of Unbroken @ 60% of todays 3 Rep Max (10 Rep Cap)
-Time Cap 20 mins-
Accessory
Every 90sec for 3 Rounds Alt. Movements
15 Emprty Barbell Goodmornings
:30sec Copenhagen Plank
10 Barbell Curls + 20 Bent Over Rows
15/side med ball twist -+ 10 meatball sit-ups