Fitness – Performance
A. Take 20 Minutes to Establish a 1 rep max Back Squat
B. Every 2 Mins for 20 Mins
200M Row/Run
Sport
A. AFAP
800M Run
50 x Thrusters @ 115lb/85lb
40 x Pull-ups
30 x HSPU
20 x Box jumps @ 30inch/24inch
10 x Power Snatches @ 115lb/85lb
10 Min Rest
B. 5 Rounds
400M Run
1 Min Rest
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