Warm up
For time
75 Wall Balls
400 Meter run
50 Double Arm Rope slams
400 Meter run
25 Sandball Slams
13 Min. EMOM
3 Burpees + 25 Double Unders
500 Meter Row or bike
Rx Program
Back Squat
10 x @50%
10 x @60%
5 x @75%
5 x @80%
5 x @85%
Superset : 12 GHD Sit ups
RDL’s @65%
5 x 7
3 rounds
6 X 40 sec. sprint
3 min. Rest
