Monday, October 21, 2024

Week 10-21-24

Every 4:00

300m Run buy-in

remaining time

50 Wall ball 20#/14#

50 alternating DB snatches @ 50#/35#

50 burpees

50 alternating DB snatches

50 Wall ball 

*cap @ 28 minutes

Essentials

A. Box squat 

Complete 5 sets of 5 in 15 minutes starting at a moderate load and build each set

+

B. 5 rounds for time 

10 box jumps/step-ups

12 knee ups

14 DB/barbell shoulder to overhead