I hope you all had fun with those Bar MU today.  Challenge yourself on the single leg step up weight tomorrow.  Start lighter on the first set then push it the next two.  See you tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Light Bulgarian Split Squat

Lateral Box Step Up

Light Kettle Swing

1 Min Jog

B) 3 Sets (per Leg)

15 Barbell Back rack single leg step ups

1 Min Rest after each leg

Partner in two’s first athlete walks barbell out of rack then completes 15 step ups on the same leg.  The foot you are stepping up with never comes off box just the opposite foot.  Do not use your opposite foot for leverage.  Partner 2 goes during partner ones rest.  Then use opposite leg.  3 sets on each leg.

Fitness use dumbells

C) “The Empty Tank”

4 Rounds Running CLock

1 Min Hang Power Snatch 75/55 (put 15’s on 15# bar for 55.  If you use 10’s do not drop from over head) (Fitness use Dumbell and alt arms)

1 Min Sit-ups

1 Min Assault for Cal

1 Min Rest

Post each score separately