Monday
For time
40-30-20-10
Kb swings @ 53#/35#
Box-jumps 24″/20″ box
*Run 400m between each set
+
For quality
21-18-15-12-9-6-3
barbell bicep curls
DB lateral raises
Essentials
A. Take 12 minutes to complete 4 sets:
A1. Strict press x8-10 reps
A2. Farmers walk 150ft in 25ft shuttles
+
B. 3 rounds for time
Row 300/275m or bike 13/11 cals
15 sumo deadlift high-pulls w/ bar or KB
8 pogo burpees
*14 min time cap
Essentials
A. Take 12 minutes to complete 4 sets:
A1. Strict press x8-10 reps
A2. Farmers walk 150ft in 25ft shuttles
+
B. 3 rounds for time
Row 275/250m or bike 13/11 cals
15 sumo deadlift high-pulls w/ bar or KB
8 pogo burpees
*14 min time cap