1. Warm-up
3 Steady Rounds:
15 GHD Sit Ups
15 Box Jumps
2. Strength
Deadlift
15-15-15
3. Bench Press
4×3 @85%+
4. Met-Con
AMRAP 12 Minutes
30 Front Squats 135/95lbs
30 Box Jump Overs 24/20″
30 Pull Ups
——–Optional——–
5. Interval
4 Rounds:
2:00 Row for Calories
1:00 R-Arm Kettlebell Snatch 53/35lbs
1:00 L-Arm Kettlebell Snatch
2:00 Rest
6. Bitch Work
8 Rounds:
Run 100m
8 Ring Dips
Rest :30
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