A: Strict Press
Work up to a heavy 3 RM
Then back off 10 %
4x4
B: 4x10 per leg
Back rack lunges
135/95
C: 30-20-10 of
Cals on the rower
DB Push press 50/35lbs
Push ups
A: Strict Press
Work up to a heavy 3 RM
Then back off 10 %
4x4
B: 4x10 per leg
Back rack lunges
135/95
C: 30-20-10 of
Cals on the rower
DB Push press 50/35lbs
Push ups
Every 10 minutes x 4 rounds 2 rounds of
10 shuttle runs (80 feet = 1 shuttle run)
40 feet of burpee broad jumps
80 feet of lunging with one 50lbs/35lbs DB on your back
*score is slowest round