WARM UP

:30 easy row/bike
:30 act. roll back to v-reach
:30 plate hops

:30 medium row/bike
:30 act. sampson
:30 plate hops

:30 fast row/bike
:30 down dog push ups
:30 plate hops

MOBILITY

:90 Childs pose

PART I.

Teams Of 3

AMRAP 7 Minutes:

• 50 back squats (95/75)
• 50 back squats (115/85)
• MAX back squats (135/95)

REST 3:00

AMRAP 7 Minutes:

• 50 bench press (75/55)
• 50 bench press (95/65)
• MAX bench press (105/75)

REST 3:00

AMRAP 7 Minutes:

• 50 deadlifts (115/75)
• 50 deadlifts (135/85)
• MAX deadlifts (155/95)

PART II.

4 Rounds For MAX Reps:

• 1:00 burpees
• 1:00 sit-ups
• 1:00 cal row/bike
• 1:00 Rest