Warm Up: 200m
10-8-6-4-2
Push up
Sit up
Performance: 7x
7 Bench Press (add weight as you go)
7 T2B
250m Row
Fitness: 5 Rounds
3 Burpee
6 Ring Row
9 Wall Ball
3 Rounds for time:
50 Plate Hops
40 Kb Swing
Run 200m
1 Round:
400m Row
20 Ball Slam
1 Prowler Push Down and Back
Cashout: 3 sets building
12 Hammer Curl
12 Tricep Kick Backs
12 GHD or Med Ball Sit Ups