4 rounds NFT
6 Burpees
10 Side Plank Rotations/side
10 Russian KB Swings
30 second Reverse Plank Bridge
4 sets
Push Press
4 Touch n go reps w/ 2 second Hold Overhead each rep
15 minute amrap
15/12 cal row
15 Abmat Sit Ups
30 second Dual KB Overhead Hold
4 KB Renegade Rows (same weight as OH Hold)
*coaches challenge GHD Sit Ups and 30m OH Carries
A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever
Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-
A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb