A. Warm Up
12 minutes EMOM alternating movements 1. 15/12 cal row 2. 10 Burpees 3. 10 Lunges 4. 1-3 Wall Walks
B. Conditioning
2 rounds 60 Air Squats 40 Medball Sit Ups 20/14 20 Handstand Push Ups *coaches challenge Back Squats 45/35 & GHD sit ups
C. Accessory
5 rounds 30 sec. Hang from pull up bar (arms extended) 1 minute Rest