Warm Up:
Ski/Row 400m
Light prowler push down and back
20 Banded good mornings
20 band pullaparts
*repeat this sequence cutting everything in half
Performance: On a 10:00 Clock
5RM Deadlift
For Time:
50 Wall Ball
50 Deadlift (95/65)
800m run
Fitness: 3 rounds 10-12 Reps
Kb deadlift
Knees to elbows
Banded Chops (bringing band across body working core)
EMOM x 6 Minutes:
1) 10 Burpee
2) 10 Alt Db Snatch
-rest 1:00-
AMRAP x 5
30 Jump Rope
20 Mountain Climber
-rest 1:00-
4:00 Running Clock
Max Plank Hold*
*Everytime you break the plank, 3 Push Ups and last push ups starts the new plank
**scale reps as needed
Extra Credit:
3 x 10 DB Bent Over Row
3 x :30 Weighted Hollow Hold