GYM JONES PREP

WK11

S W/U

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warm up deadlift

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15x KBS @ 53/72# + 2min row + 2min rest

3rds

M @ 500-600m

F@ 400-500m
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5min rest
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10x burpee + 2min row + 2min rest
3rds

M @ 500-600m

F@ 400-500m
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5min rest
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3x 20m DB bear crawl @ 30/50# DBs

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10min foam roll

Kurtis Frasier