Warm up : Dynamic
Strength: DeadLifts warm up 10 reps at 65%, 6 reps @ 75% 4 rep @ 85%
3X3 @ 90 % . 20 min cap.
9 MIN EMOM
MIN 1.4,7 – 5 FRONT SQUATS 95/65, 75/55, 65/45
MIN2, 5,8 – 5 PUSH PRESS 95/65, 75/55, 65/45
MIN 3,6,9 – 5 THRUSTERS 95/65, 75/55, 65/45
Rest 5 mins
2 rounds – 500 row, 50 tuck jumps , 40 squats, 30 HR push ups, 20 swings (American) , 10 pull ups, 50 DU’s
Remaining time: coaches choice
