A. Warm Up
3 rounds NFT
10/8 cal row
10/arm Banded Plank Row 10X2
20m Crab Walk (high hips)
B. Strength
3 sets of the following superset
Bench Press
8 reps @ 10X1 Tempo
Chainsaw Row
8/arm @ 20X0 Tempo
*band these two movements for challenge
C. Conditioning
5 minute AMRAP
10/8 calorie bike
8 Push Ups
6 Box Jump Step Down 24/20″
*Ring Push Up for challenge
-2 minute rest-
5 minute AMRAP
150/100m row
9 Wall Balls
*Two separate scores
*Scale GHD Hip Extension to Good Mornings with Medball
D. Extra
4 sets of 5 reps @ 3131 Tempo