WARMUP - 4min
Movement Practice & Setup
20m Total Time Cap
Row or Ski 1k
then with remaining time, AMRAP of
5 LR MB Windmill Slams (20/30/40)(10/20/35)
10 Pushups
Rotations (45Jacks/45 SU/ 15 DU)
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GPP (OPTIONAL)
- GPP – 7/15/19CONDITIONING 6x400y Runs. Rest half the time it took you to perform the run in a plank position. STRENGTH 5 Sets Max Pushups. 2m Rest between each set. CORE 5 Rounds 15 Weighted Situps 10 Russian Sledges