Friday
For time
Run 400m
100 ab mat sit-ups
Run 400m
75 step-ups w/ WB @ 30#/20# 24″/20″
Run 400m
50 Wall ball 30#/20#
Run 400m
25 deadlifts @ 225#/155#
*30 minute time cap
Essentials
For time
Run or row 200m or EB 10/8cal
75 air squats
Run or row 200m or EB 10/8cal
60 ab mat sit-ups
Run or row 200m or EB 10/8 cal
45 kettlebell swings
Run or row 200m or EB 10/8cal
Extra credit:
Complete 3 sets:
KB horn bicep curls x 12-15
Banded tricep pushdowns x 25-30