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07/16/2019

Warm Up

6 min AMRAP

- 3 of 3 position push-ups

- 4 strict pull-ups

- 10 suitcase box step-overs (5 p/arm)

- 6 tempo front squats @ 45/35


Strength - 25 min

- 1RM Front Squat


Conditioning

12 min AMRAP

2-4-6-8-10-12-etc...

- Alt. Suitcase DB box step-overs @ 24/20 (1DB @ 50/35) (RX+ 60/40)

- Burpee pull-ups


*400m run at 0:00 & 200m run at 8:00

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