Warm-Up
B-Ash: Box squatting at GE Shafter |
Dynamic Warm-Up/Burg WU
Strength:
DE Bench, 8 x 3, 60% + bands
Incline DB or KB press: 2 x 10, 60s rest
MetCon:
For Time:
Run 400m
21, 15, 9 reps of:
Thrusters 95#
Ring Push-ups
Pull-ups
Then, Run 400m again (at the end)
Endurance:
Run or Row: 200m, 400m, 800m, 400m, 200m, rest half completion time
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