8/11/14

Strength:

Back squat 

5x3 3sec pause

Conditioning 

AMRAP 8

Ascending ladder 2:1

Thruster 135/95

Muscle up 

Rest to recovery 

400m run

21 burpee box jumps

400m run

15 burpee box jumps 

400m run 

9 burpee box jumps 

Mid-Line

4x20 back extensions