Monday
3/17
For time
Run 200m
8 single arm DB burpee clean and jerk @ 70#/50#
30 air squats
Run 200m
16 SA- DB burpee clean and jerk
45 air squats
Run 200m
24 SA- DB burpee clean and jerk
60 air squats
Run 200m
+
Extra credit
3 sets
30 banded good mornings or 20 barbell good mornings 45#/35#
15 DB bicep curls
Essentials
10 rounds for time
6 box-jumps or step-ups
9 Russian Kb swings @heavier load than normal
12 abmat sit-ups
*Every 2 rounds complete a 200m run 11/9 cal bike or row 300m