WARM UP
1 Big Block Run
-then-
- 5/5 each direction (per side) – fire hydrants
- 10 roll back to v-reach
- 10/10 wide step mountain climbers
- 10 groiners
- 5/5 active sampson
- 5/5/5 I’s, Y’s, T’s
-then-
10 burpees
STRENGTH
A. Series – 4 Rounds:
- 12 bench press
- 8/8 KB step-ups
- rest 1:00
B. Series – accumulate 40 pull-ups with limited assistance in 5 minutes
CONDITIONING
25 Minute AMRAP
Buy In = 30 KGSU
50 meter jog
50 meter body weight lunges
100 meter farmer carry
25M dbl kb death march
25M dbl kb OH farmer
Cash Out = 30 KGSU