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Row, Rope or Jog 3 min
Burg Warm up x 3
For time:
Run, 1.5 mi
120 Double Unders
100 Air Squats
80 Chest-to-bar Pull-ups
60 Anchored Sit-ups
40 Clean & Jerks, 115/75 lbs
20 Strict Deficit Handstand Push-ups, 4.5/3 in
Goal: Sub 45 Minutes
–Foam Roll/Smash Upper Back and Lats
(2-3 min)
–Calf smash with barbell
(:90 sec/side)
