Warm up
5 Rounds
15 American KB Swings
30 Double unders
200 Meter tire drag
15 Min. AMRAP
50 Rope Slams
25 Sand ball slams
15 Cal Row
300 Meter DB O/H Carry
(50 Meter carry then Alternate)
Rx Program:
Back Squat
10 x 50%
10 x 60%
3 x 80%
3 x 85%
3 x 90%
10 H/C Sit ups
10 Min. EMOM
E: 10 Ring Dips
O: 5 Back Squats @80%
