Thursday

Warm Up
Run 400m or Row 500m
PVC Pass Thru’s
PVC Figure 8’s
PVC Good Morning Variation
Ab Mat Sit Up (x20)
Push Up Complex
Knee Up into Walking Lunges
High Knees
Butt Kicks
Lateral Shuffle
Run 200m

Skill Work
Bench Press
Deadlift

First…
EMOM 15 minutes
Min 1 – 5 Bench Press
Min 2 – 7 Ring Rows
Min 3 – 35 Double Unders
*For the bench press, build up to a tough set of 5

REST 5-7 minutes

Then…
10 down to 1 of:
Deadlift (185/125)
Toes to Bar (modification leg raises, double the number)
Burpees

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