A: Warm Up
30 Single Arm Overhead Squats
Choose B1 or B2
B1: Strength
Back Squat 3×10
Three working sets begin when the weight gets heavy. Pyramid up in weight. The last set should be the heaviest you can handle for the day.
B2: Cardio
Somethingforeveryone
800 m run
rest 1 min
4 min max distance row
rest 1 min
2 min DUs
rest 1 min
1 min assault bike
C: Met Con
Complete for time
60 Calorie Row
60 Box Jump Over
60 Burpees
30 Right arm KB Lunges 53/35
30 Left arm KB Lunges
