Press – 5 x 5 @ 95% of your 5 rep max OR 85% of your 1 rep max.

Yep – another strength day – they’re good for you !!!

Then…

4 rounds

Run 250 M
25 Push ups

Deadlifts – 5 x 5 @ 95% max five reps.  or 90% of 1 rep max.

then for fun (or not)

Run 400 M
50 Lunges w wt OH
Run 400 M
Intermediate

Run 250M
40 Lunges
run 250 M

Beginners

Run 100M
30 Lunges
Run 100 M

                   Ahhhhh – outdoor wall balls – does it get any better ???

5 Rounds

20 Wall Balls
15 Burpees
10 Med Ball Cleans

intermediate

15 Wall Balls
12 Burpees
9 Med Ball Cleans

Beginner

10 Wall Ball
8 Burpee
5 Med Ball Cleans

5 Rounds

Run 250 M
15 Push ups
10 Front Squats @ 95#

Intermediate

Run 100 M
12 Push ups
7 Front Squat wt TBD

Beginner

Run 50 M
10 push ups
5 Front squat wt TBD