am-
30 min z1 AD
+
+ 3 sets;
25m prowler-heavy-slow
rest 4 min
+ 50 ghdsu
+
3 sets
50m sled walk-light-slow
rest 2 min
pm
5 sets:
12 ring dips
12 push press 135
12 back squat-135
12 box jumps-24in
12 toe 2 bar
12 wallball shots
rest 3 min on AD
30 min z1 AD
+
+ 3 sets;
25m prowler-heavy-slow
rest 4 min
+ 50 ghdsu
+
3 sets
50m sled walk-light-slow
rest 2 min
pm
5 sets:
12 ring dips
12 push press 135
12 back squat-135
12 box jumps-24in
12 toe 2 bar
12 wallball shots
rest 3 min on AD
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