Monday
4/7
For time
Run 300m
50 Box-jumps 24″/20″
Run 300m
50 alternating DB snatches @ 70#/50#
Run 300m
50 v-ups
Run 300m
50 DB goblet reverse lunges @ 70#/50#
Essentials
A. EMOM 12 min
min 1- weighted plank on elbows 25-40 seconds
min 2-Barbell upright row x8-10 reps
min 3- Strict Dip/ Box Dip max reps in 25 seconds
B. For time
Run 400m/ 500m row
40 wall ball
35 Ab mat sit-ups
40 Wall ball
35 Ab mat sit-ups
Run 400m/ 500m row