Strength
Back squat: 3 sets x 5 reps
5 reps @ 65%
5 reps @75%
5 reps + @ 85%
WOD
As many rounds in 12 minutes of
20 push press, 75/55 lb.
30 air squats
Note: Record rounds/reps to log
Boot Camp
As many rounds in 10 minutes
100 jump rope
10 DB Hang curl and press
10 Hammer curls
10 Ab Bikes
-Rest 3 minutes
As many rounds in 10 minutes
100 meter run or row
10 DB Hang curl and press
10 DB Skull Crushers
10 Candle stick levers