20 min window
1K Row
2K Run
Max Double Unders
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OLD SKOOL
FIGHT GONE BAD!!
BULLETPROOF
RDL
4x8
4 Sets, not for time
15 Abmat Sit-Ups
20 Glute Bridge
25 Flutter Kicks
30 Banded Good Mornings
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STRENGTH
DEADLIFT
5-5-5-5-5
Prisoner Step Up
5 x 10 reps 5R/5L
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RUNNING CHIEF
For Time
800M Run
6 Rounds “The Chief” 60/42.5kg
400M Run
4 Rounds “The Chief” 60/42.5kg
200 Meter Run
2 Rounds “The Chief” 60/42.5kg
1 Round of the “The Chief” 3 Power Cleans 6 Press Ups 9 Air Squats.
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FAST & FURIOUS
2 Rounds
400 Meter Run
30 Thrusters 30/20kg
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STRENGTH
Push Press
5-5-5-5-5
KB RDL
5 x 10
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