400m Run, 10 OHS, 30 Ab-mat Situps
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Warm-up
Arm/Leg Swings
Run 250m
Then 2 rounds of:
10 Shoulder Dislocates
10 Wall Squats
15 Ab-mat Sit-ups
Run 250m
Then 2 rounds of:
10 Shoulder Dislocates
10 Wall Squats
15 Ab-mat Sit-ups
Weightlifting
Push Press (5X5 Across 70-80%)
Metcon
400m Run, 10 OHS, 30 Ab-mat Situps (Time)
5 Rounds for Time
400m Run*
10 Overhead Squats 95/63#
30 Ab-matSit-Ups
Rx+ = The 3rd Round ONLY will be an 800m Run, 115/73#
400m Run*
10 Overhead Squats 95/63#
30 Ab-matSit-Ups
Rx+ = The 3rd Round ONLY will be an 800m Run, 115/73#
