Thursday - 1 Round at a time

Group warm up
Line Drills

Strength

Alternating EMOM for 20:00 of:

odd - 1,3,5,7,9* HSPUs

even – 2,4,6,8,10 Deadlifts Rounds 2-10 255/165 Rounds 12-20 315/225

*you do the rep scheme that corresponds to the minutes. For example minute 5 you would do 5 HSPUs, minute 6 you would do 6 Deadlifts.

At the 11 minute mark you reset back down to 1

Metcon

3 rounds of 5 minutes each round (1 min rest between rounds)

Round 1

Run 400m

In the time remaining

As many rounds as possible of

10 Strict Pull-ups

20 Air Squats

Round 2

Run 400m

In the time remaining

As many rounds as possible of

10 Single Arm KB snatches 52/35

20 hand Release Push ups

Round 3

Run 400m

In the time remaining

As many rounds as possible of

10 Push Presses 95/65

20 Abmat Situps