Strength
E2MO2M for 30 Mins:
1st 2 Mins: 5 Back Squat @65% 1RM (example: 235)
2nd 2 Mins: 10 Back Rack Lunges @25% less than back squat weight (example: 175)
3rd 2 Mins: 16 GHD or 20 SLSU
WOD
3 Rounds for Time:
100m Sprint
30 Thrusters (45/35 bar)
-1 Min Rest-
***10 Min Cutoff***
Fit WOD
“Princess is 40”
*Do 2 rds (12min) of strength then:
20min AMRAP W/partner
1st-400m Run (Blvd run)
2nd- 40 Push-ups
40 DU’s (2x singles)
40 SLSU
40 Box Jumps 24/20
40 Squats
**Once runner gets back, take over the movements
***Score is total reps of movements, so there are 200 reps total in 1 round…
Happy 40th Brandon! ????
