Thursday 10/09/25

Warm-Up 
2 Rounds 
Row 500m 
Run 400m
20 Push -Ups 
20 Lunges 

Conditioning 
6 Rounds
Row 250m 
DB Combo 
7 Rep each side
R - Snatches +Thrusters +  Lunges 
L- Snatches + Thrusters + Lunges 
Run 200m 
10 Plank Rows (each arm) 
Rest 1:00 

Then Rest 2:00 

4 Rounds 
:40 sec / rest :20 
Alternating DB Clean To Press 

Rest 2:00 

Then the finisher 
5 min EMOM
15 DB Squats 
Run 100m