MONDAY
CONDITIONING
3x500m Row (2min Rest between)
METCON
1 to 10 and Back Down- Strict Pull Ups- Ring Dip
WEDNESDAY
STRENGTH
Front Rack Hold (12 mins)
4x :10 hold at 150-175%
* Super Set DB Vert Rows
Max Box Jump (7 mins)
METCON
10min AMRAP
10x Snatch 75/55
10x KBS 2/1.5
10x SDHP 75/55
10x Pushups
FRIDAY
C&J Drills
STRENGTH
C&J
2x3 at 65%
2x4 at 75%
2x2 at 80%
METCON
75x????
