30 June 2017
Warm-up : 1.1 Mile Run – Make a Right on Audley, Make a Right on Richmond Avenue, Right on Buffalo Speedway, Right on W Alabama, Right on Audley, back to the Gym! Then, 3 sets: :30 DB Push Press, :30 Overhead DB Hold, :30 Rest.
Strength: Push Press: Work to 1 Rep max. (Estimated 17 Minutes MAX)
Work Capacity: 4 rounds for time:
- 400m Run to Branard and Back
- 30x Wall Ball Sit-Ups to the Wall (20/14)
- 30x Box Jump (Step ups are ok too!) (30/24)
Cool Down: 3 Sets: 20x GHD Sit up, 10 Hollow Rocks