General Warm-up A
Then..,
2 Push Press + 2 Split Jerk
In Five Sets Build up to a max effort for this complex.
*In between each set complete 20 Russian Twists with the heaviest DB you can. L+R= 1 rep.
Then…,
20min. AMRAP:
Bench Press to failure
20 Russian KB Swings 88/70+
400m Run
*Bench Press: Weights might be in the 185/135 range for guys and 75/55 range for ladies. I would like to see 8-10 reps so whatever that means for you.