Weakness Warm-up
Run 1 Mile
Strength
RX
Box Squat
10×2 @ 57.5-67.5%
Speed Work
Rest :30-:60
Lite
6x6 Heavy Goblet Squat (run 100m btw sets).
Met-Con
RX
AMRAP 15 Minutes
Run 200m
15 Box Jump Overs 24/20″
15 Push Jerk 135/95lbs
Scaled
AMRAP 15 Minutes
Run 200m
15 Box Jump Overs 24/20″
15 Push Jerk 95/65lbs
Lite
AMRAP 15 Minutes
Run 200m
15 Box Jump Overs
15 DB Push Press
Sidework:
4 Rounds:
Row 2k
Rest 3:00
