800 m. Run
20 Wall Balls 20/14
400 m. Run
40 Wall Balls 20/14
200 m. Run
60 Wall Balls 20/14
B. 3 sets of:
20 Russian Twist
15 V-ups
1 Minute Plank (weighted)
C. Strength
· Jerk
5x3 @ 75%
·
Push
Press 2x5 @ 75%; 2x5 @ 80%
·
Front
Squat 3x5 @ 60% of BS
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