|ensign burgener to be!!!|
Warm Up: Run 400m, 5 Rounds of 5x Pull ups, 10x push ups, 15x air squats, stretch or dynamic movement of your choice. Start off at around 50% and increase the intensity as you go on.
W.O.D.: Complete 8 rounds for time of the following...
5x Clean (135#/95#)
25m Prowler push (40kg/20kg)
5x dead hang pull ups
25x sit ups
Extra Credit: 4x 400m sprints. Rest as needed between efforts.
Durability: Good mornings: 3 sets of 10 reps. Keep it light and focus on good form and make sure your working the hamstrings.