Strength
4 sets of 7 reps Back Squat
Conditioning
For Time:
3, 6, 9, 12
Ball over Shoulder 100/70 (Rx+ 125/85)
10 Pull Ups before and after each round (Rx+ CTB)
*12 minute time cap
Extra Credit
1) 6 Rounds
10 GHD sit ups
12/10 Calorie Bike
1 minute rest
Bootcamp
3 R; 1 min rest between rounds:
5 Devil's Press
5 Manmakers
10 Single Leg KB Deadlifts (10 each side)
10 RKBS
15 Russian Twist
15 Cal Ski
20 Double DB Lunge
20 Single Unders/ Double Unders/ Box Jumps
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