Part A:
Every 4:00 x 5
16 shuttle runs (there and back is one)
16 DB lunges 50/35lbs
16 DB thrusters
Part B: Bench press
4x8 start light and go up in weight on each set
Part A:
Every 4:00 x 5
16 shuttle runs (there and back is one)
16 DB lunges 50/35lbs
16 DB thrusters
Part B: Bench press
4x8 start light and go up in weight on each set
7 mins on 3 mins off x 3
Interval 1:
AMRAP
12 Burpee BJO 24"/20"
24 WB
12 C2Bs
Interval #2
AMRAP
24 Box Jump Overs 24"/20"
24 WB
12 HSPU
Interval #3
AMRAP
12 Burpee BJO 24"/20"
12 WB
12 C2Bs
12 HSPU