Monday
For time
Run 400m
9 Power Cleans @ 135#/95#
18 Wall ball 20#/14#
Run 400m
15 Power Cleans
30 Wall ball
Run 400m
21 Power Cleans
42 Wall ball
+
Extra Credit
3 rounds
15 DB bicep curls
15 single arm DB overhead tricep extensions
Essentials
A. Every 2:00 x12 sets (4 sets each alternating)
set 1- Row 300/275m
set 2- Echo Bike 18/15 cals
set 3- 12 DB deadlifts+9 DB HPC+ 6 DB s2oh
*cap each set @ 1:30
Extra Credit
3 sets
15 DB bicep curls
30 Banded tricep pushdowns