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