Running Sprints 400 meter warm-up 6X 100 meters every 40 seconds 1min rest 3X 200 meters every 80 seconds
Wod 30 Shoulder to Overhead (75/50) 30 Back Squat (125/90) 20 Shoulder to Overhead (105/75) 20 Back Squat (155/110) 10 Shoulder to Overhead (135/95) 10 Back Squat (185/130) 800 meter run
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike