Warm up
10 Min. AMRAP
250 Meter row (200m run)
25 Wall balls
3 Rounds 25 min.
400 Meter Sandbag run
8 L-sit Pull ups
1 Min. Hanging L-Sit
6 Pistol squats w/ kb
4 Pegboard climbs
300 Meter farmer carry w/ Med kb
Rx Program:
Bench Press
10 x 50%
10 x 60%
3 x 80%
3 x 85%
3 x 90%
Superset: GHD Sit ups x 11
Z Press with med/heavy
5 x 8