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Strength and Conditioning
Strength: Strict Press
5×3 80%+

Metcon: 10-9-8-7-6-5-4-3-2-1
Devil Press 35/25
200m Run
*20 min time cap

Accessory Work
3 Sets:
1 min on 1 min off weighted planks 45/25
_______________________________________
Cardio Core 5pm
0-20 min
2 Rounds:
500m Row
35 Push Press 75/53

immediately into;

2 Rounds:
Cul da sac Run
35 SDHPs 75/53
*RX+ 40 Push Press and 40 Sumo’s + 400m run

21-35min.
4 Rounds:
20 Slam Balls 30/20
20 Russian KB Swings 53/35