Note: I got hosed and have to cover down on someone else’s CQ shift, so this workout may get canceled. Keep watching the blog, and I will post it by NLT 0730 am.
WARM UP
Run 400m
10 PVC thrusters
10 lunges
10 push ups
10 unbroken double unders
METCON
Complete as many rounds as possible in 25 mins of:
150 Double Unders
125 Kettlebell Swing (Russian)s
100 Air Squats
80 Shoulder Press, 45 lbs
60 Hang Power Cleans, 95 lbs
40 Front Rack Walking Lunges, 95 lbs
20 Burpee Over Bars
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