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 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq
A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C
A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8