Warm-up:

400m Run

Group:

10 PVC Pass Through

10 PVC Shoulder Press

10 PVC Push-Press

10 PVC Push-Jerk

Strength:

1) Shoulder Press 5-5-5-5-5

2) Press-Press 3-3-3-3-3

3) Push-Jerk 1-1-1-1-1

Working up to a heavy 5,3 and 1.

20-25min time limit

Conditioning:

Teams of 2 complete the following

AMRAP 15min

E1:150m Run

     15 Kettle Bell Swings

E2: Plank Hold, locked out, elbows or rings

Notes:

E1 will complete 150m run and 15 KBS while E2 is holding a plank. When E1 is finished with task, exercisers will switch and so on till the 15min is up.

1 Round will count when 150m and 15 KBS are complete by either team member.

If solo, 1:1 work to plank ratio.