Warm-Up
A) 1 Round:
400m Run
15 Push-Ups
15 Ring Rows
200m Run
15 Push-Ups
15 Ring Rows
B) 2 Rounds:
10 Overhead Squats, with an empty bar
10 Step-Ups, on a box
Workout
For Time:
10-1:
Overhead Squats, 75#/55#
Sumo Deadlift High Pull, 75#/55#
Strict Press, 75#/55#
Box Jumps 20″/20″
200m Run after each round
RX+95#/65#
RX: As is
AX: Push Press instead of press
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose
Barbell movements: all barbell movements you should be able to complete in 2 sets each round or less. Scale load as needed.
Run: after every round completed run 200m!