Warm up
10 Min. EMOM
E: 100 Meter Run
(Adv: w/ tire drag)
O: 8 Burpees
(adv. 15 Burpees)
11 Min. AMRAP
25 T2B
20 Sandball slams (light)
21 Cal Assault bike sprint for time
Foam Roll
Rx Program
Strict Press
10 x 50%
10 x 60%
5 x 75%
3 x 85%
1 x 95%
GHD banded Russian twist
O/H Squats
2 x 5 @50%
3 x @75%
3 x @85%
1++ x @95%
16.4
13 Min. AMRAP
55 deadlifts 225/155#
55 wall-ball shots
55-calorie row
55 handstand push-ups
