Warm Up: Down and Backs
4 sets:
10 Db Split squats (working up in weight each set)
10 Alternating renegade rows
Performance:
4:00 work at each station, then 2:00 rest
1) distance row
2) AMRAP 15 push ups + prowler push
3) bike @ consistent rpm
4) 800m run in the time remaining complete as many sit-ups as possible
5) AMRAP: 8 v ups + 8 tuck ups + 30 sec Trap Bar Carry
Fitness: “TABATA”
- Db Squat
- Hallow Body Holds
- Jump Rope
- Alt Leg Sit Ups
*4 rounds each and repeat*
Cashout: Coaches Choice