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