– STRENGTH –
Z-Press
5 x 10 @ RPE 5 or 55%
*Perform 12 DB Bent Over Rows (6 per arm) after each set.

– WORKOUT OF THE DAY –
For Time:

30 DB Suitcase Walking Lunges
9 Box Jumps
400/500 Meter Row

20 DB Front Rack Walking Lunges
15 Box Jumps
400/500 Meter Row

10 DB Overhead Walking Lunges
21 Box Jumps
400/500 Meter Row

*use 2 DBs.

F: 15/25, step ups permitted
P: 35/50s, 24/30”
E: 45/70s, 24/30”
Masters: 25s/40s, 20/24”, step ups permitted