BS and MAP

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A. BS cluster; 3.3.3 x 3; rest 15 sec, rest 2 min

B. Russian step up; 8-10 x 3; rest 2 min (rest 30 sec b/t legs)

C. Emom 8 min – Press + Push Press x 3 (start at 50%, increase per min)

A. 115#, 135, 145

B. 25#/ hand, 20" box

C. 45#, 50, 55, 60, 65, 70, 75, 80

+

3 rounds for time @80%:

400m run

5 thruster (75#)

5 burpees

30 DU’s

10:11

(rest walk 5 min)

10 min @ 85%:

250m row

25m FC

5 box jumps (step down, 20”)

10 cal AD

3 rounds + 250 m (FC 50# per hand)

(rest walk 5 min)

10 min @ 90%:

Row 10 cal

3 Tng C&J

4 CTB chin ups

5 DB S2OH

4 rounds + 10 cals (95# C&J, 35# db)

Notes:

- BS – full range of motion

- warm up well, body temp up before starting aerobic work

- Get faster in pace in each piece of aerobic work

- Moderate weight on FC