Warmup:
1 x 800M row
4 x 200M row
banded side walks 5 x 5 each way
Main:
Speed box squats using med. bands: x10, x3, x 2, 8 x 2 x 65%
Speed deads( sumo): x5, x3, 8 x 3 x 65%
Assistance:
Hypers: 5 x 25 @ +300#
Weighted GHR 3 x 10
Medball GHD situp throw 3 x 10 using 14#
Double day today:
150 double unders
150 wall balls
150 double unders
Every min complete 4 burpees
For time
Rest 5 min then:
7min air dyne
5 min row
3 min run
going at +80%
AOD
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