Warm-up
2.75 Mile Run
WORKLOAD
2 x 10 Front Squats
2 x 8 Back squats
10 Minute EMOM
Every minute on the minute perform:
5 x 2 for 1 wall ball shots
rest until the minute is half way thru and then hold a plank for the remaining 30 seconds of that minute.
immediately after the plank you will start your next set.
*the only rest you should have during this 10 minutes is the time after each wallball set.
Then
(not for time)
5 Rounds of:
10 dips + walk across Parrallettes + 10 dips on opposite side.
8 high box jumps (as high as posssible)
15 GHDs
Then
1-10reps of lunge, lunge, squat with 45# barbell on back
example:
1 lunge right leg, 1 lunge left, 1 squat
2, 2, 2
3, 3, 3
4, 4, 4
until you get
10, 10, 10
*goal is to go unbroken and as fast as possible with little or no rest
