WARM UP
:60s Easy Row
- 2 Lengths walking quad & reach
- 1 Length inch worms
- 10 knees to chest
:60s Medium Row
- 2 Lengths soldier walk
- 2 Lengths side lunges
- :60s bottom squat hold
:60s Fastest Row
- 2 Lengths broad jumps
- 2 Lengths high knees
- 2 Lengths butt kicks
-then-
3 rounds of:
- 15 banded air squats
- 15 banded good mornings
- 2L lat. band walks
PART I.
Every 4 min perform (5 Rounds)
- 18 cal rows or air bike equivelant
- 10 hang snatch
- 7 down back sprints
-then-
rest 4 minutes between part I & II
PART II.
4 RFT
- 10 Pull-ups
- 7/7 medal lateral ab throw against wall
- 10 hang squat cleans
- 7 knees to elbows
-then-
- cash out with 200 singles