Warm Up: 2 sets
200 Meter Run
15 Air Squats
10 Burpees
Strength: Back Squat 3x8Build up to a heavy set of 8 reps. Decrease the load slightly for the last two sets.
Build up to a heavy set of 8 reps. Decrease the load slightly for the last two sets.
Cardio (Optional): Even Row
Row:
800m @70% effort
rest 1 min
600m @75% effort
rest 1 min
400m @80% effort
rest 1 min
400m @80% effort
Met Con: Complete 6 rounds for time
400 Meter Run or 500 Meter Row
15 Wall Balls 20/14
10 Pull Ups
*20 Minute Cap
