Warm Up: Down and Backs
3 rounds
15 Banded Pass Throughs
10 Empty Barbell or PVC OHS (Overhead squat)
20 Arm Circles
50 Jump Rope
Performance:
For Time
25 push Press 95/65
Into…
10 Rounds
6/4 Cal Bike
10 Ball Slam/ *Ball Slam Lunge (alternate)
*Hold ball in goblet position while doing a walking lunge
Into…
25 push Press
Fitness: 3 Sets Building
7/7 Chain Saw or Low Row
10 Front Plate Raise
15 Kb Swing
AMRAP X 12
15/10 Cal
10 Up Downs Step Up or Wall Balls
15 Sit Ups
10 Box Dips
- Rest 2 minutes and then…
EMOM X 2
:30 Max Ring Row
:30 Ring Row Hold
EMOM X 2
:30 Max Air Squats
:30 Bottom Squat Hold
EMOM X 2
Max Burpees in :45