Warm Up:
400m or down and backs
20 Pass thru/Band pull aparts
Performance: 10-8-6-4-2
Bench Press (adding weight each set)
Pull ups/ Ring Rows
Rest as needed between sets
then…
For time:
50 Wall ball
then…
10 rounds
40 yd Farmer carry (50/30)
7 Db Power Clean
Fitness: 3 sets:
10 DB Bench Press
15 Box Dips
20 Rope Slams
Workout:
100 Jump Rope
80 sec weighted wall sit
60 sec max distance prowler push
40 Wall Ball
20 Cal Row
10 Atomic Burpee
20 Cal Ski
40 Ball Slams
:60 Farmer Carry
:80 Wall Sit
100 Jump Rope