Warm up:
1000m row
Spiderman complex - 5 each side
25 double tap wall balls
Strength:
Front squat 3x5
* heavy but EXPLOSIVE
Bulgarian split squat 2x10 each side with weight
Bench press 3x5
*heavy but not to failure
Tempo Run 6x100m at 75%
Rest 45 seconds
Metcon:
15 min AMRAP (thank Derek for this one)
5 burpees
5 thrusters 42.5/30kg
5 wall balls 20/16lbs
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