June 24

Warm up...

4 x 30m Lunge (15m forward, 15m backward)

4 x 30m OH Lunge @ 75# (15m forward, 15m backward)

4 x 10 Goblet Squat (10 each @ 44#, 53#, 62#, 70#)

Then:

4 x 12 OH Press @ 135#

rest 3min between sets

Then:

30m Farmers Carry @ 2 x 70# KBs

30sec “Quick Step” onto 10” Box

30sec Rest

10 rounds

Then:

Assault Bike 5min easy ride

10sec Sprint + 50sec Easy Pace

10 rounds