Warm Up;
1 min Fast bike/2 min chill x 4. Should be at least a 7 mph difference between the two speeds.
A.
200 m sled push 4×45’s
then 12-9-6
Deadlift 345/225
Bar facing Burpee
Then
Run 800m
If done with a partner use two barbells and synchro all the 12-9-6 reps. Also add 2 additional 45lb plates to the sled and share as desired. Both partners run.
B. Class
C.
50 Ghd situps
50 kb push press 53/35’s*
*Every Drop 10 Box Jumps 24/20