August 1, 2019

Strength:  Front Squat

15 Minutes to build to a heavy 3 repetitions

Conditioning:  For Time

1 Mile Run

10 Rounds "Bergeron Beep Test" (75/55)

* 1 Round = 7 Thrusters, 7 Pull-ups, 7 Burpees

(20 Minute Time Cap)

August 1, 2019

Conditioning:  15 Minute EMOM

Min 1:  18/15 Calorie Row

Min 2:  12 KBS (70/55)

Min 3:  8 Burpee Box Jumps (24/20)

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