|boss hoss puts out water for birds|
Warm Up: 3 rounds - Run 200m, 5x overhead squat (increase weight each round), 10x push up, 10x sit ups, stretch of your choice
Work Capacity: 5 Rounds, complete as many rounds as possible in 3 minutes of the following...
3x Overhead squat (60kg/40kg)
9x toes 2 bar
*Rest 1 minute between each 3 minute AMRAP.
Endurance: 8x 25m prowler sprints (3-4 x 45# plates)
*Rest 60 seconds between each sprint
Recovery: Foam roll, stretch, ice bath