Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 KB swings

10 KB pushups(on hand on KB, 5 each arm)

150 m run or row

Workout Warmup:

Bench Press

5 @ 70%, 4 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%, 8 @ 75%.

Or:

3 rounds of

4 devils presses

10-15 GHD Situps

Workout and Endurance:

Christine Last done 7/31/18

3 Rounds for Time

• 500 meter Row

• 12 Deadlifts (Bodyweight)

• 21 Box Jumps (24/20 in)

  Endurance and RX+: 4 rounds

Lift:

On the 2 min, 5x5 Sumo Dead lifts. Beginning weight 60%, add weight for a heavy 5 rep max.

Skill:

Accumulate 30 C2B Pullups