FRIDAY 210430

Complete Three Individually Timed Sprint Rounds,

Assault Bike, 30 calories (on the grinder)
Ground to Overhead, 30 repetitions (inside HQ – 75lb. / 45lb.)
Run 300 Meters

Rest as needed then,

100 feet of backward overhead walking lunge drill with a 45lb. / 25lb. dumbbell

Note: Hit today’s session fast and hard. The GTO should be a power / muscle-snatch for our advanced athletes at consecutive repetitions. Rest up to 3:00 between rounds.

The Ghost!


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