Warm Up:
400m or down and backs
20 Band pull aparts
20 Banded Good mornings
Performance:
21 - 15 - 9
Body Weight Bench Press or heavy 10 set
Bent Rows
5 min AMRAP…….
10 DB Sntach
10 Burpees
-REST 1 min-
5 min AMRAP…..
10 DB Push Press
10 Pull Ups
-REST 1 min-
5 min AMRAP…..
10 DB Step Ups
10 GHD or med ball sit up tossing @ 5 foot target
Fitness: 3 x 12-15 reps
Front/ Lat Delt Raise (alternate each round)
Band Pull apart
Double Kb Row
EMOM: 15
Run 200m or bike 15/12 cal
Max Cal Row: 30 sec
Max Ball Slams: 30 sec