Warm-up:
3 Sets:
50′ High Knees
50′ Buttkickers
2 Sets:
50 ft Run
Brisk Walk Back
Endurance:
5 Sets on a 4 Minute Clock:
SPRINT 300m on Rower or 500m on Bike
Hero WOD:
“The Chief”
AMRAP 3:
3 Power Cleans, 135#/95#
6 Pushups
9 Squats
Repeat for a total of 5 cycles, resting 1 minute between cycles. Score continuously, beginning each cycle where you left the previous one.
Extra Work – 4 Sets:
10 Biceps Curls, slow eccentric, light weight
50 Band Triceps Pushdowns, light band