Strength
Back Squat: 10 sets x 3 reps @ 75% of 1RM
*Perform a set every 60 sec.
WOD
Complete 3 rounds for time
200 meter run
15 thrusters, 95/65 lb.
10 burpees over bar
Note: Record time to log
Boot Camp
AMRAP 8 minutes
5 Med-Ball cleans
10 Weighted box step-ups
50 jump rope
-Rest 2 minutes
AMRAP 8 minutes
10 Alternating DB snatch
5 Tarantula squats
50 jump rope