PROWLER PUSH 50 MT X2 EACH

21-15-9
TOES TO BAR
HSPU
OHS 65/95
BOX JUMPS

21-18-15-12-9-6-3
HANG POWER CLEANS 85/115
BURPEES OVER THE BAR

2 RDS
400 MT RUN
20 WALL BALLS
1- ROPE CLIMB

NO REST

2 RDS
400 MT RUN
10 SQUAT SNATCHES 65/95
1-ROPE CLIMB

D/L
10- 15 MINS
WORK UP TO 1REP MEDIUM TO HEAVY WEIGHT D/L

4 RDS
15-D/L 135/185
30 DUBS
15 PULL UPS
30 SIT UPS

800 MT RUN
30 PUSH PRESS 65/95
30 FRONT SQUATS
30 KB SWINGS 35/55

400 MT RUN
20- PUSH PRESS85/115
20-FRONT SQUATS
20- KB SWINGS

200 MT RUN
15- PUSH PRESS 95/135
15 FRONT SQUATS
15- KB SWINGS

3 RDS
400MT RUN
20- FRONT RACK LUNGES65/95
20- SIT UPS
200 MT RUN
15-THRUSTERS
15 SIT-UPS