Warm Up:
2 Rounds – 800m Jog
@400m
10 Walking Lunges
10 Jumping Squats
@800m
5 Body Builders
10 Air Squats
Work Out:
Ladder Up
1-10 (by 1) – Power Cleans (127# barbell) 55 reps
2-20 (by 2) Push Ups – 110 reps
4 Rounds
- 10 Reverse Front Rack Lunges (107# barbell) – 40 reps
- 10 Ring Rows – 40 reps
- 200m Run
2 Rounds
- 800 Run
- 15 Shoulder to Overhead (127# barbell)
- 10 Ab Rollouts (time expired on 1st round)