Complete 3 rounds of 20-15-10 reps of: burpees box jump 20” go over the box and touch it with your feet squat cleans 95# Complete 3 sets of: 1 min max push ups 1 min max jumping pull ups 1 min max knees to elbow 1 min max double unders/ single unders Rest 1 min between [...]
Back squats 4x7 @70% Bike erg 5 min warm up then 5 Sets of 6 min holding a wattage of 170-180 2 min easy pedal between sets
Complete 8 sets of: 20 cal ski/row 20 lunge steps holding 33# KB’s Rest 1 min between sets Complete 3 rounds of 400 meter run 25 GHD sit-ups or just regular anchored sit-ups 12 deadlifts 135
