Workout #1:
Warmup
10 burpee ladder pull-ups
Set 1: 8x
7 Bench Press @ 135# + 4 chains
500 m row (sub 1:50)
Set 2: 5x
5 HSPU
10 CTB Pullups
30 sec KB Rack @ 53# ea
Extra Credit:
25 m Zombie Walk @ 53# ea
Workout #2:
1.5 mi easy run warmup
3x: (3 minutes rest between rounds)
200m sprint
200m jog
20 sec rest
400m sprint
Stair loop
600m sprint
1.5 mi easy run cooldown
