Warm-Up:
2x400m Run @Moderate Pace
30 sec – 1 min rest in between sets Warm-Up
Then:
Stretch
Then:
1×20 Goblet Squat @26lbs
2 sec pause at bottom +
1×20 Anchored Sit-Ups
Then:
2x400m Run @Moderate Pace
30 sec – 1 min rest in between sets
Then:
For time:
10x Ground to OH @135/125/115lbs Men/95/85/75lbs Women
10x Burpee Jump Over Bar
20x Floor Wipers
10x Burpee Jump Over Bar
30 Front Squats
10x Burpee Jump Over Bar
1x 400m Run
30 Front Squats
10x Burpee Jump Over Bar
20 floor wipers
10x Burpee Jump Over Bar
10 Ground to OH
10x Burpee Jump Over Bar
Then:
5 min Run/Row/Bike/SkiERG Cool Down
Then:
Stretch

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