A.
EMOM 2.30×12.30 (5 sets)
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 70%
*Set 5 – 5 reps @ 75%
B.
RX
Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
10 Toes to Bar
10 Ground to Overhead (60/40 Kg)
Scaled
Every 5 minutes, for 15 minutes (3 sets) for times:
300 Meter Run
10 Knee to Chest
10 Ground to Overhead (45/30 Kg)
Basic
Every 5 minutes, for 15 minutes (3 sets) for times:
200 Meter Run
10 AbMat Sit Up
10 Ground to Overhead (20/15 Kg)
