WARM-UP
2:00 CARDIO CHOICE
INTO…
2 ROUNDS
10 ALT. LUNGES
6 DB STRICT PRESS
6 UP-DOWNS
10 DEADBUGS
INTO…
2 ROUNDS
10 STEP-UPS
6 DB PUSH PRESS
6 BURPEES
10 ALT. V-UPS
STRENGTH
PUSH JERK*
1X5 @65%
1X5 @70%
1X5@75%
3X3 @80%
*BASE PERCENTAGES OF OFF 5 REP-HEAVY.
WORKOUT
3 ROUNDS FOR TIME
30 BURPEES
25 KB SWINGS (53/44)(35/26)
20 SHOULDER TO OVERHEAD (115/75)(75/55)
(SCORE IS TIME)