150529 ~ Bonzai!

Strength:

Shoulder Press

Every 90s x 6 min

5x5 @ 5RM

then..

Every 90s x 11 min

Front Squat

3 @ 50%, 60%, 70%, 75%, 80%, 85%

2x3 @ 90%

Conditioning:

"Bonzai"

21-15-9-15-21

Wall Ball (20/14#)

Box Jumps (20/24#)

KBS (70/50#)

Cash Out

10 x 50m BW Sled Pull + 50m Sprint

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