Warm-up:
10 box jumps, 20"
7 pull-ups
100m run
x 2
Strength
Deadlift
Warm-up- 5 x #160
Set #1: 5 x #205
Set #2: #240
*Set #3: #270
*perform max reps, goal 10 reps or more
Metcon
Complete 4 rounds of:
20 Air Ball (wall balls w/out wall), #12
20 Weight sit-up, #25
(hold weight with arm extended over chest when on your back then over head when you come up)
300m row
for time
Complete 4 rounds of:
20 Air Ball (wall balls w/out wall), #12
20 Weight sit-up, #25
(hold weight with arm extended over chest when on your back then over head when you come up)
300m row
for time
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