Warm Up:
- 500m Row
- GHD Sit Ups
- GHD Hip Extensions
- CFFB Warm Up
Strength:
Box Squats 3x5 adding 5 lbs from last week:
Warm Ups: 45x5, 135x4, 225x3, 315x2, 370x1
Work Sets: 310x 3x5
Shoulder Press 3x5 same weight as last week:
Warm Ups: 45x5, 95x4, 135x3, 185x2, 200x1
Work Sets: 172.5x 3x5
Conditioning:
4 Rounds for Time of:
- 5 Burpees
- 25 yard sled push @ 225
- 10 KB Swings @ 70 (Russian)
- 25 yard sled push
Time: 10:33
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