PART 1: BACK SQUAT
Build to a heavy single
PART 2: “QUICKSAND”
For Time [12 Minute Cap]:
21 Thrusters (95/65)
500/400 Meter Row or 400m run
15 Thrusters (95/65)
500/400 Meter Row or 400m run
9 Thrusters (95/65)
500/400 Meter Row or 400m run
Fit Camp:
Strict Press max reps with 15 lb DB’s x 4 sets
rest as needed between sets
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
