150210 Invictus

Warm up:

5 min DROMs

2 min jump rope

2 x 5 24" box jumps

A. Front Squat E2MOM412 and work to daily double or triple

185# x 2

B. For reps:

for 5 min, 1:1 work:rest;

5 GTO @ 95# (30 reps)

Rest 3 min

For 5 min, 1:1 work:rest;

15 wall balls (75 reps)

C. E2M46

DB rows 10-12/arm tempo: 2110

55# a couple rounds @35# for right arm