General Warm-up
400m Run
Iron Scap
Strength
3 X 5 Bench Press
WOD
3 Rounds for time of:
400m Run
30 Box Jumps (24″/20″)
For more information on the program we are following read this book. It will give you a very good understanding of the lifts and some basics of strength training. You can purchase it here. I personally believe that this is a must read for all athletes. The Kindle version is only $9.99.
