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. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou
A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run
A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca