WARMUP (10):
2 Rounds
EMOM For 6 Minutes
A.S w/Band
Box Jumps
A.S. w/Band
Spiderman
OHS Hop
Duck Walk
STRENGTH
Front Squat 2 - 2 - 2 - 2 - 2 - 2 - 2
190 -195/100 - 105
CONDITIONING (20)
200m Run (20 PU)
10/6 Cal A.D.
10/6 Cal Row (20 A.S.)
400m Run (40 PU)
20/12 Cal A.D.
20/12 Cal Row (30 A.S.)
800m Run (60 PU)
30/18 Cal A.D.
30/18 Cal A.D. (50 A.S.)
*Time Caps 30"/60"/90"
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