A. Warm Up

3 sets NFT

10 calorie bike

20 Windshield Wipers

3/arm KB Windmill

30 second superman hold

B. Strength

Back Squat

3 sets of 9 reps @ 20X0 Tempo

*no pause at the top of each rep

C. Conditioning

12 minute AMRAP

500m/450m Row

2 Rope Climbs (sub 6 strict C2B Pull Ups)

10 Walking Lunge

Coaches challenge

12 minute AMRAP

500m/450m Row

2 Rope Climbs

10 Single Arm KB OH Walking Lunge 53/35 (switch arms at 5)

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