Warm Up: – AMRAC 8
Bridge run
10 wall balls
10 medball situp wall toss
10 pushups
20 DU / 50 SU
Skills: – 4 rounds NFT ( 15 min cap)
10 GHD situps
10 parallel ring rows
10 superman rocks
WOD: – For Total Reps:
Tabata: alt each set
Box jumps @ 24/20
KB swings @ “heavy”
Run 1 mile in 10 min
Tabata: situps
