Golden Empire Training

Warm-Up:

Double-Under Practice 3 mins

Dynamic Warm-up

WODs:

Strength:

Back Squat 3x3 or 3x5

MetCon:

3 Rounds For Time of:
Run 400m
15 Knees-To-Elbows*
15 Dumbbell Swings 45# Right Arm
15 Overhead Squats 45# Right Arm
15 KTE
15 DB Swings 45# Left Arm
15 OH Squats 45# Left Arm
*Can sub for 20 sit-ups if your hands are tore up from GI Jane...

Endurance: Intervals
Run: 6x 400m sprints
Row: 6x 500m sprints
Keep times within 3s of each sprint, rest 2 mins between.

Pic1: The tricep flex increases power on box jumps


Pic2: The look of sheer determination...