Thursday
Supplemental Strength
6 x 2 1 ¼ Front Squats
Strength
Back Squat
6 x 10
Sit Ups
6 x 20
Every 3:30 Minutes
Workout of The Day
12 Minute AMRAP
4 Deadlifts 315/245 265/205 225/155 185/125
8 Alternating Pistols
12 Box Jump Overs 20″
Supplemental Endurance
Row 1000m
80 Double Unders
70 Squats
60 Push-ups
50 Sit-ups
40 Wall ball (20#/14#)
30 Box jumps (24/20 inch)
20 GHD Sit Ups
10 Burpee Toes to Bar
Row 1000m
