Warm Up: 3 Rounds NFT
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
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Lift: Bench Press - 8 x 3 Reps @ 70% - EMOM
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WOD: On a 3 Min Clock
200 Meter Sprint
Max Burpee over Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
Rest 2 Min, Repeat 5 Times
*Goal is to be consistent 85-90% each round to show consistency, DON'T blow yourself out on the first round!!!!
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Giant Set: 1a. Front Raises (Thumbs Up) - 3 x 8 reps
no rest
1b. Lateral Raises - 3 x 8 reps
no rest
1c. DB Clean and Press - 3 x 8 reps
120 sec rest