10 08 18

WU: 3x (Jog 1:00, 10 Push Ups, 5 Broad Jumps into air squat)

P

A1. BS: 5×5 @77.5%
A2. Deficit or Push Ups 5×10

B. CGBP: 5×5 (heavier than last)

C. FT:
Run 400m
20 Squat Snatch (135/95)
Run 400m

D*. 4 rds: Row 4:00 max meters, rest 2:00
E*. Horizontal Supine Body Row

F

A1. same
A2. 5×6 Burpees at 70% pace

B. Accumulate as many pushups as possible in [8].
Start at a height which allows sets of >8 reps/set.

C. FT:
Row 500m/400m
40 OHS (115/75)*
Row 500m/400m

*sets of 5 or more per set.