THURSDAY

15 AMRAP

10-20 GHD sit ups

3 high box jumps 36/30” (step down, no jumping down)

50ft heavy bear hug/farmers/fireman’s carry

Rest 1:30 at the end of each round

Scale to parallel GHD’s or v-ups.

Odd skill work, hit the movement with intensity and then rest.

For load:

Bench press

5×7

2:30 per set

Aim to be lifting 60% of your 1RM as a guide, hold one weight across however adjust as needed.