Warm up:
2 rounds ;
- 10 Air squat
- 20 m bear crawl
- 10 plate ground to overhead
Strength:
10 min work
6 sets:
- 10 bench press
- 10 bend over rows
Conditioning:
0-12 min: (AMRAP)
- 2 Dual DB Deadlift
- 2 Dual DB hang clean
- 2 Dual DB box step up
- 2 knees to elbow
* ADD 2reps after each set .
* 2 Min rest
14-24 min :
For time :
- 50 Cal machine
* Every 10 cal
- 10 DB thruster
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