Golden Empire Training

Warm-up:
4 Rounds of "Cindy":
5 Pull-ups
10 Push-ups
15 Squats


WODs:


Strength:
Back Squat 7, 5, 5. Rest 3 mins between sets
Press 3, 3, 1, 1, 1. Rest 3 mins between sets


MetCon:
10 Rounds For Time of:
20m Sled Drag 90#
20 Sledgehammer Strikes each arm


Endurance:
Tabata Row x 8 (20s on, 10 off)

Pic: Handstand Push-ups... or something else?


*Station guys: Get creative with the squat. Find something heavy to press (2 sparklets waters, a ladder, handstand push-ups?) Drag some hose or tie some rope around you and have a partner give you resistance, and hit something semi-soft with the sledge: an old tire works well.