Warm-up
With class or Extra Work
Strength (20 minutes)
Work up to a 1 RM Back Squat
Suggested Rep scheme
3-3-2-2-1-1-1
Nutrition Benchmark V 2.0
In 15 mins
Run 1 mile
Then in remaining time complete an ascending AMRAP:
3 Thrusters (95, 65)
3 Burpee Lateral Jumps
3 Pull Ups
6 Thrusters
6 Burpee Lateral Jumps
6 Pull Ups
9 Thursters
9 Burpee Lateral Jumps
9 Pull ups, etc…
Ski Erg/Bike Scale- 20,15
EXTRA
EMOM15
1. 5 Rep Bench Press @80%
2. 5 Rep BB Bent Over Row
3. Rest