Unloaded
OTM for 10min:
8 Hang KB Snatches – L: 35/24; S: 53/35 – 4l/4r
8 Wallball – L: 20/14; S: 30/20
*Both in the same minute
-then:
OTM for 10min:
Odd: 15/10 Cal Row or 13/9 Cal Bike
Even: 15 Box Step Overs (S: Jump Overs)
-then:
100 2-DB Push Press – L: 30/20; S: 50/35
*OTM, perform 5 Pullups. Cap = 10min.
Run Programming
Life: 15min; S: 25min Easy Pace Run
+
6 Rounds
7sec All Out Sprint
1min Rest
*Take additional rest b/t sprints if necessary