Strength
5 sets of 3 Back Squat
Conditioning
AMRAP 14
50 Cal Row
50 Wall Ball 20/14
50 TTB
50 DB Snatch 50/35
50 CTB (Rx+ MU)
Bootcamp
For Time:
A) 800 m Run
B) 3 R:
6 Hollow Body to Superman Log Roll
12 Thread the needle- side plank from elbow (10 each side)
6 Slow knee to lunge (core movement)
12 Heavy DB curls
18 Cal Row
18 Double DB Walking Lunge
18 Heavy Goblet Squat
C) 20 T2B/ Knee to Elbow/ Leg Raises
Extra Credit - Endurance
6 x 400 m Run, unbroken, no rest
increase pace by 10 seconds per 400 m with the goal of a full sprint for the final 400
Score = final time for the final 800 m
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