WARM-UP:
400m Run
20 Iron Cross
20 Scorpions
10 Inch Worms
STRENGTH:
Bench Press
5 x 3 Building
-then-
Max UB @ 60% of best triple
-then-
Max UB @ 50% of best triple
CONDITIONING:
For time:
800m Run (or 1k Row or 2k Bike)
40 KB Swings @ 53/35
40 Push-ups
400m Run (or 500m Row or 1k Bike)
20 KB Swings
20 Push-ups
200m Run (or 250m Row or 500m Bike)
10 KB Swings
10 Push-ups
*18 Minute Cap
