Warm Up
Row or Assault Bike 20/15 Calories
Then, 2 Rounds of:
- Strict Press x 3 + Push Press x 3 + Push Jerk x 3 (PVC Only)
- Box Jump/Step down x 10
Workout of the Day
A. 3 Sets:
- Press x 4 @ 20X1 – Rest 90 seconds
B. 3 Sets:
- Push Press x 3 – Rest 90 seconds
C. 3 Sets:
- Push Jerk x 2 – Rest 90 seconds
D. 3 Sets:
Against a 3 mintue clock:
- Burpee x 10 AFAP
- Row or Assault Bike 20/15 Cals
- TTB x max reps in the time remaining.
Rest 3 minutes between
GPP
A. 5 Sets:
- Alt. SA KB Press from Tall Kneeling x 10 (5 per – Hold 2 KB’s in Front Rack and Alternate Presses)
Rest 30 seconds
- SA KBS x 10 – Left
Rest 30 seconds
- SA KBS x 10 – Right
Rest 30 seconds
- SA KB Front Rack + Farmer Carry x 50ft per
Rest 90 seconds between sets
B. 3 Sets:
- Row or Assault Bike 15/10 Cals
- Burpee x 10
- Abmat Sit Up x 25
