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Supplemental Strength
5 x 5 push press

Strength
Dips
6 x 8
GHD sit-ups
6 x 12(8)
Every 3:30

Workout of the day
14 minute AMRAP
60-calorie row
50 toes-to-bar
40 wall-balls 20/14 16/12 14/10
30 kbs 2.0/1.5
20 burpees

Supplemental Endurance
7 x 400 meter run
Every 3 minutes