Strength Front Squat + Seated Cross leg KB Strict press 6 x 8
1-1-1-1-1-1 start 85%+
Amrap 11 Mins, Teams of 2 I do a rd you do a rd
7 Power Snatch *LD
7 OHS
7 Toes 2 bar/ Toes 2 Rings
3 rds
45 Sec Hollow Rock
15 Super Man Hold
60 Sec Rest
Endurance Bootcamp
Rowing Intervals
1 x 500m on 3:30
2 x 300m on 2:30
3 x 100m on 1:30
EMOM 16 Mins
1 - 15 Plate Ground 2 Overhead
2 - 8 Burpee Box Jump
3 - 15 Hollow Rocks
4 - 8 Shoulder Tap Push up
