Friday

A. Coach will warm you up accordinglyB1. SA DB Complex:
2  Press
3 PP
4 Jerk
B2. Chin Hang Holds – 10-20 sec, Add wt. if you need to increase intensity.
B3. Pike on Box – Walk Around the box – 2 side lateral steps R + 2 sides lateral steps L.
+
9 min AMR:
4-8-12-16-20-24
Wall ball Toss
*after each set complete 3 Heavy Deadlifts (120K/90K)
* In remaining time AMR Wall Walks
*Score is total time + AMR Wall Walks