Jay and Deane, father son duo, started training with us at 7am. If you see them while you’re in the gym, please introduce yourselves. Welcome, gentlemen!

 

Strength
Three rounds
Strict Dumbbell Press (6-8 reps @ 21X1)
45 seconds rest

Side Plank: 45-60 seconds each side
(No need to track this)

Rest 45 seconds

 

Conditioning
Two sets for times of:
Row 500 Meters
25 Hand-Release Push-Ups
15 Hang Power Snatches (95/65 lbs.)
15 Wall Ball Shots (20/14#)
Rest 2 minutes

No Rx Plus is allowed for this workout. Each round is meant to be as close to a full sprint as possible.

Track each round time separately.