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
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike