DAY 1
Warm Up
3 Rounds
300m Run
12 Push Ups
30 Squats
Build Muscles
6 Rounds
8 Bench Press BW Or less
8 Burpees
Rest 01:00 btw each round
Aerobic Capacity
For time
10 Rounds
150m Run
15 Box Jumps
Time Cap 20:00
DAY 2
Warm Up
30 Squats
3 x 5 reps Kip to swing
10 Push ups
20 Cal Assault, bike, Row…
Skill
Build One Heavy Thruster
Time 20:00
Metcon – For time
10 – 9 – 8 … 3 – 2 – 1
Thrusters 40KG
Sit ups
Burpees Over the Bar //
Time cap 15:00
DAY 3
Warm Up
2 Rounds
10 Back Squat (Empty bar)
10 Inch Worms
20 Alternating Box Steps
Skill
Back Squat
2 x Max De Reps Unbroken with Bodyweigth
Metcon – For time
Amrap 20:00
12 Toes to Bars
8 Sit ups
20m Overhead Dumbbell Lunges 22.5KG