A. Warm up
B. 16 Min. EMOM
1st Min: 12 Pull ups
2nd Min: 150 Meter Run
3rd Min: 12 T2B
4th Min: 150 Meter run
C. For time
1 Mile run
100 Push ups
75 Sit ups w/ plate 15/25#
50 Squats w/ barbell 35/45#
D. 4 Min. EMOM
25 Double unders + 3 burpees
Rx Program
Bench Press
10 x @50% w/pause
10 X @60% w/pause
5 x @75% w/pause
5 x @80%
5 x @85%
15 x GHD Back Extensions
Press in Squat
5 x 5 @70%
21-15-9 For time
HSPU
GHD Sit ups
O/H Squats 65/95#
