Strength
Back Squat
4 sets of 5 reps @ 78%
Conditioning
For Time:
15 pull ups (Rx+ CTB)
10 Burpee Box Jump Overs 24/20
200 m Run
15 Pull ups
10 Burpee BJO
200 m Run
15 pull ups
10 Burpee BJO
*15 minute time cap
Bootcamp
A) 600 m Row
B) 3 R:
12 KB DL
9 DB Hang Power Clean
6 DB S2OH
C) 50 Sit ups
D) 3 R:
12 KB DL
9 DB Hang Power Clean
6 DB S2OH
E) 600 m Row
F) 50 crunches