Friday
Supplemental Strength
5 x 10 Leg Curls
5 x 10 Leg Extensions
Strength
Front Squat
5 x 8
Every 3:30 Minutes
3 rounds
6 Minute Time Cap
10 Burpee box jumps 24/20
10 Burpee box jump-overs
10 Burpee pull-ups
at the 8 Minute Mark begin
150 Russian Kettlebell Swings 2.0/1.5
10 Burpees every time you break
Supplemental Endurance
800 Meter Run
10 Minutes Stairmaster
800 Meter Run
