Strength Push Press + Bent Row 6 x 5
1-1-1-1-1-1 start 85%+
Amrap 13 Mins, Teams of 2 , I do a rd you do a rd
14 KB Swing *Heavy
12 Ring Dips / Box Dips
10 Strict Pull ups / Band
Cool Down
Ball in Biceps & Rear of shoulders
Endurance BootCamp
3 Min Max Cal Row (Increase pace every minute, sprint last 30-40 sec)
2 Min Rest
3 Min Max Cal Bike (Increase pace every minute, sprint last 30-40 sec)
5 Rds for time
10 DB Floor to OH (2 DB’s)
10 MB Abmats OH
10 Push up
10 Wall Balls
200 M MB run
