Warm up
Same as yesterday
A) 21-15-9
Strict HSPU
Front Squat 225/155
BF Burpee
*add a mat to make this easier if your sets are smaller than 7. 14 min cap.
B) 4 rounds
Run 400 m
Sled push 50 yards
20 push Press 95/65
Rest 3 min
Use whatever weight scares you a little and doesn’t allow you to crush the run. Feel free to adjust the weight up or down. Max length on the round should be 5 min.
C) class metcon(last priority)
Accessory
4×8-12 single leg bridge ups
4×40′ banded side walks
4×20 hip ext with alternating twist at the top