1rd = 8:30
Objective: Work capacity, core
Warmup:
4rds
mini leg blaster (10-10-5-5)
10x situps
10x pushups
5x dislocates
Training:
1) 15-10-5
Thrusters (#95, #65)
Swings (#50, #25)
Box jumps (24'')
Burpees
2) 30 TGU's (#35, #20)
3) 4 rds
10x Vups
10x slasher
14x Plank walk ups
25 m hill sprint
