Accessory Work (2x) 30 sec plank 15 sec side plank 30 sec plank 15 sec side plank 30 sec plank 15 sec side plank 30 sec plank 15 sec side plank 30 sec plank 45 seconds rest
After you finish the work above 100 pull a parts 100 good morning (45#) 100 pull a parts
CONDITIONING (20x) 100 m row 15 sec rest Score is total time
(You can choose to do the accessory work before or after the row.)
A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh
A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#
A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows