Thursday 2/29/24

RX

Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (35/50 lb)
20 box step-ups (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back

INTERMEDIATE

Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (20/35 lb)
20 box step-ups (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back

BEGINNER

Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push presses (10/15 lb)
20 box step-ups (12/20 in)
– 1 shuttle run = 25 ft down/25 ft back

SKILL WORK

Post-workout
4 sets:
:20 plank hold
:10 rest
:20 flutter kicks
:10 rest