Friday

CLASS PROGRAM

A.) 2 minutes Max Effort :

Bench Press

Rx : 255/160

Int : 205/130

Sc : 155/90

B.) AMRAP 8

30 Toes 2 bar

300 double unders  

-with remaining time : 

ME HSPU

Int: 150 DU

Sc: 400 single unders

——————— 

C.)  strength

Single arm DB or KB jerk

-work to heavy set of 5

Ring support L-Sit

3xME

Overhead Yoke carry

5x50ft @ heavy

D.) Conditioning

-1/2 marathon prep- 

compare efforts to last week. Mile count down because of DU in workout and run previously in week.

Run 4 miles