CrossFit

Strength
Z Press [Video]
Half Kneeling Rope Pull to Push [Video]

5 Supersets Of:
• 6 Z Press
• 50ft Half Kneeling Sled Pull to Push

Rest as needed in between Supersets. Choose your weight for the day.

Conditioning
AMRAP in 18 Minutes:
• Run 200 meters
• 7 Right Arm Dumbbell Thrusters (#35/20)
• 7 Left Arm Dumbbell Thrusters
• 7 Strict Pull-ups

Bootcamp

30 MINS: P1 - AD/SKI 20 cal/15/10/5
P2- G2OH w/plate/back extentions/OH extention w/plate/plank jacks w/shoulder taps

CORE: 2 ROUNDS
1 min alt v-ups 1 min flutter kicks 30 sec RT hip dips 30 sec LT hip dips 1 min rest