A. Conditioning
For Time: 30 Cal. Row 30 Box Jumps (24/20) 30 KB Swings (70/53) 60 Wall Balls (20/14) 30 KB Swings 30 Box Jumps 30 Cal. Row
B. Accessory
5 rounds 30 seconds Hang from pull up bar (arms extended) 1 minite rest *coaches challenge L Sit Hang
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