5:30am crew doing real work

5:30am crew doing real work

Fitness

A.  Every 2 Mins for 5 Sets

5-6 x Manmakers (Increase weight if possible) 

B.  5 Rounds AFAP 

400M Run/Row 

20 x Air Squats 

20 Min CAP 

Performance 

A.  Every 2 Mins for 5 Sets 

3 x Clean&Jerks (Build, perfect form!) 

B.  Nancy 

5 Rounds AFAP 

400M Run/Row 

15 x OHS @ 95lb/65lb 

20 Min CAP 

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