Warm Up

10 Min AMRAP “You-go-I-go”

• 1 Full length plate push on turf (35lb) + Overhead plate carry back
• 10 Med Ball sit-ups -press

**p1 completes first exercise then p2 completes. Then p1 does second exercise then p2 completes.

-THEN-

• 60s Ea side – LAX ball LATS
• 60s Pigeon pose

PART I: Strength Endurance

Rnd 1 x 4:

• 15 DB chest press
• 2 lengths OH plate lunges
• 15 TRX rows
• 15 Empty barbell curls
• 15 butterfly sit-ups
• 15 bench dips
• Rest = very minimal

Rnd 2 x 4:

• 2 Lengths sled push (90lb stack)
• 45 sec wall sits
• 10 goblet squats (M= white, W= red)
• Rest = very minimal

PART II:

8 Rounds For Time

• 100 Jump Rope
• 10 Pull Ups