GC 60MIN

SKILL
EMOM x 10 MINUTES
MIN 1 – HS Walk or HS Hold Practice
MIN 2 – 100m Run @ 50% EFFORT

WORKOUT
6 SETS
AMRAP x 3 MINUTES
5 HSPU
10 Slam Ball (20/14)
50m Sprint

-Rest 1:00 b/t each AMRAP

GC 45MIN
STRENGTH
3 SETS
8-14 Front Squats
-Rest 2:00 b/t Sets-

*Light to Moderate weight
on Front Squat. Athlete choice on rep scheme.

WORKOUT
3 SETS
MAX DB Snatches (50/35)
100′ Single DB Front Rack
Walking Lunges
-Rest 1:00 b/t Sets

GC 30MIN
WORKOUT
18 Minute AMRAP:
200m Run
20 Sit-Ups
20 DB Front Squat