Strength Block 15 minutes
Front squat x 5
3 Vertical Jumps
Bent Over Rows DB/KB 5 R/L (Heavy)
Conditioning
1ASW-DU-Run
5 Swings R/L 53/35
20 DU
200m Run
10 Swings R/L
40 DU
200 m Run
15 Swings R/L
60 DU
200 m Run
20 Swings R/L
80 DU
Run 200m
Post your scores to the Whiteboard.
Accessory Work x 3
DB Curls x 10
Smithies x 10
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