Warmup: ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats
Rest 2:00 min between each exercise below.
Speed: 400 m run
Endurance: 1-set of Max Push-ups in 2:00, rest must be in the up position, if knees touch at anytime set is finished
Endurance: 1-set of max air squats in 2:00, rest must be done in the down position, if you rest for longer than :05 seconds set is done
Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the set is done.
Strength: Bench Press
Warmup to 85% of your 1RM
Work: 10 x 3 reps with 60-90 seconds between sets
WOD: 10 min AMRAP
8 Box Jumps
8 Wall balls
5 DB Thrusters (25/15#)
Cooldown: 30 V-ups, wall stretch, roll out