12OCT

W11D4

Today’s uniform is OCPs.

Warm Up: 4 Rounds - 40x Air Squat + 30x Sit Up + 20x Push Up + 10m Bear Crawl and 400m Run

Main:

Deadlift 4x5

Superset 1: Zercher Squat + Box Jump 4x10+6

Superset 2: Walking Lunge + TTB 4x10/leg + 15

Conditioning:

24AMRAP - 250m Row + 8x Power Clean + 250m Row + 16x Slam Ball + 250m Row + 24x DB Thruster