FRIDAY
WORK CAPACITY
Warm Up: 3 Rounds of
Barbell Complex @ 75 lbs
200m Run
1) 20,18,16,14.....2 reps of
KB Swings @ 32kg
Push Ups
Sit Ups
1/2 Box Jumps @ 24in
100m Run
2) 6 Rounds of
8x Ankles to Bar
8x Slashers (8/8) 20kg
8x Back Extensions
30 sec elevated side plank hold (one side each round)
