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Muscular Endurance Week 1 Day 4

Dynamic warmup (10 min)

Front Squat -5x6

Thruster - 3x12

BB Bent Over Row - 4x15

Farmer Carry's - using at least 35# plate/arm, walk 4x100m; rest as needed.

Clapping Push Up - 5x15; rest as needed between sets.

Pull-Ups - 3x max PU; rest as needed between sets.

Toes to Bar - 5x15; 1 min rest/set

Cardio

Row - 2x2000m row; 1:1 work/rest ratio (i.e. 4 min row/4 min rest)

Static stretch (10-20 min)

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