A. Warm Up

4 rounds NFT

6 Burpees

10 Side Plank Rotations/side

10 Russian KB Swings

30 second Reverse Plank Bridge

B. Strength

4 sets

Push Press

4 Touch n go reps w/ 2 second Hold Overhead each rep

C. Conditioning

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

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