WARM-UP
2 ROUNDS
100M RUN
8 ALT.SAMSON STRETCHES
8 ALT. MED BALL LUNGES
8 MED BALL STRICT PRESS
INTO…
2 ROUNDS
100M RUN
8 MED BALL THRUSTERS
8 BARBELL HIGH PULLS
4-6 BARBELL “ UP & OVERS”*
*FROM THE FRONT RACK POSITION, PUSH PRESS THE BAR
OVERHEAD AND CAREFULLY LOWER IT ONTO THE BACK. THEN COMPLETE A BACK RACK PUSH PRESS AND LOWER THE BAR TO THE FRONT RACK.
STRENGTH
5X4 TEMPO OVER HEAD SQUATS @ 50% OF 5 REP HEAVY (3-1-1)
WORKOUT
FOR TIME
800M RUN
-REST 2:00-
75 WALL BALLS (20/14)(14/10)
(SCORE IS TOTAL TIME)