friday

Warm-up

​400m Run 

Into… 

AMRAP x 4 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Arm Haulers*
10 Hand Release Push-Ups

Into… 

400m Run

Metcon

"The Chief"
5 rounds
MRAP x 3 minutes
3 power cleans (135/95)
6 push-ups
9 air squats
Rest 1 minute between rounds. Pick up where you left after each round.