Strength Sumo Deadlift
7-7-7-7 start 60%+
Amrap 7 Mins
30 Double Unders/ 60 singles
7 Power Snatch *MD REP6/7
Cool Down Romwod 15 Mins
5 Min Wall straddle
5 Min Lizzard L / R
5 Min Thoracic spine twist
Endurance Bootcamp
3 Rds Warm up Pace
300 M Run
8 Air Squats
8 Lunges
8 Good Mornings
Every 90 sec for 5 Rds each
1 - 250 / 200M Row
2 - 30 Double Unders + 15 DB Thrusters
3 - 10/8 Cal Airbike + 5 T-Push Ups each
4 - 20 M Plate Push + 15 V-ups
