MONDAY
4 RFT
400m run
25x WBS
25x Pull Ups
WEDNESDAY
WARM UP
3x 1 min du work, 1 min rest
CONDITIONING
500m row for time
STRENGTH
4x6 back rack Rev Lunge
METCON
5 RFT
5x thrusters 115/85
25x du
FRIDAY
30 min emom = 10 rds of
1st min- 7x cal row
2nd min- 7x DL 225/175
3rd min- 7x hspu
* iF you don't complete reps for a mvmt in :60 drop that mvmt by 1 rep next rd
