Warm-up:

3 Rounds

1:00min Hard Row/Airdyne

20 Sit-ups

10 Burpee Tuck Jumps

Strength:

1a) 6×2 Sumo Dead Lift @85%

1b) 6×2 Push Press @85%

Do 3×2 warm-up for each movement

Slight increase from last week.

Conditioning:

3 Rounds

400m Run

21 Wall Balls, 20#(14#)

12 Toes 2 Bar (18 Leg Raise to Bar)

Hard Work. Dedication. Sacrifice. Are you giving 100% to your workouts?