A: Core Prep
3x
20 Starfish 20 V-ups 30 Flutter kicks
B:For time:
3 RFT of
12 Push Jerks at 135lbs/95lbs
9 Front squats
12 C2Bs
C: Accessory work:
- Single are heavy DB rows 3x15
- Bicep curls - 4 x20 with empty barbell"
A: Core Prep
3x
20 Starfish 20 V-ups 30 Flutter kicks
B:For time:
3 RFT of
12 Push Jerks at 135lbs/95lbs
9 Front squats
12 C2Bs
C: Accessory work:
- Single are heavy DB rows 3x15
- Bicep curls - 4 x20 with empty barbell"
For time:
1 km run
160 feet of Farmer Carry 32kgs/24kgs
1 km row
120 feet of burpee broad jumps
1 km run
80 feet of lunging with one 50/35lbs DB held on your back
1 km row
160 feet of sandbag carry 150/100
1 KM Run
80 WBs