WARM-UP (8 min.)
3 rounds of:
200m jog
10 box step ups, 20″/24″
10 knee push ups
10 barbell ¼ jump squats
10 barbell presses
PRE-WORKOUT (6 min.)
2 x 5 front squats w/ barbell
2 x 5 shoulder press
1 x 10 thrusters w/ barbell
Build your weight for thrusters
WORKOUT (30 min.)
“BLAKE” – BENCHMARK WORKOUT
4 Rounds for time of:
30m walking lunges, 20kg plate
30 box jump, 20″/24″
20 thrusters, 25/35KG
10 Box handstand push-ups
Timecap: 30 minutes