Warmup
200m Run
20 Banded GM
20m Spiderman
20 SL Glute bridges
200m Run
20 Banded press
20m Bear crawl
SL hops side to side & front to back
200m Run
MCT
Strength:
KB Thruster
Build to a Heavy Single
Conditioning:
For Time:
21 Calories
21 KB Cleans
15 Calories
15 Goblet squats
9 Calories
9 KB thrusters
MCTBC
7
2-minute rounds of:
20-cal. row
Max rep sit ups
Buy out
50 Slam balls
MCTFF
10 rounds
2min working
1min off
2mim Amrap:
5 Burpees
6 Box jumps
7 Calories