Growth & Development

A. 5 Sets
:30 seconds burpee
:30 seconds rest
:30 seconds box jump
:30 seconds rest
:30 seconds plate ground to overhead
:30 seconds rest
:30 seconds wallball
:30 seconds rest

+ 5:00 rest

B. 8:00 AMRAP
Row 150m
8 Push Press 95/65

 

Performance

A. 5 sets @ 80% Aerobic/Repeatable
20/15 assault bike cals
40 double under
10 thruster 95/65
15 box jump
4:00 rest between sets

SAME PACE EACH ROUND!

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