• 1. Warm-up
  • 4 Steady Rounds:
  • Run 200m
  • 15 alternating Jumping Lunges
  • 10 Russian Swings 53/35
  • 2. Strength
  • Push Press – 4×4 @80%
  • 3. Interval
  • AMRAP 3 Minutes x 3
  • Climb the Ladder
  • 3 Back Squat 115/85lbs
  • 3 Chest to Bar Pull Ups
  • 6, 6, 9, 9, etc…
  • Rest 2:00 between intervals
  • Start over after each round
  • 4. OLY
  • Power Clean 4×1
  • Clean Deadlift 4×1