CAP_SOXTY:
Weightlifting:
A. Back SqT 4 x 6 @72-75%
B. Conditioning:
Running Clock
0-5 min
21-15-9
heavy wall balls to 10/9′
Cal Row
rest 2 min
@ 7 min mark
10 min clock
3 rds of
20 burpees over DB
20 alt db snatch 50/35
20 alt step ups 24/20″ w/ DB
rest til 15 min
@15 min mark
21-15-9
50′ HS Walk
Ring rows (feet on box, hip height)
box jumps *step down 30/24