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
On the 2:30 x 10
Start with 1 of each. Each round goes up by 1 on all movements.
When you can no longer complete the round,take a recovery round. Then, start again with 5 reps and hold that for the remaining rounds.
* Score is the last fully completed round plus total reps on the last non-completed round.
Bar Muscle Ups
Power Clean @ 135/95 lbs
Bar hop Burpee
Thruster