A) Open Gym
Or
B) 12min AMRAP @ Steady EZ Pace
200m run
10 Slam Ball Throws
30sec support hold OR 8 Pikes on a rower @2020
rest 4:00
12min AMRAP @ Steady EZ Pace
400m row
10 burpees
rest 4:00
12min AMRAP @ Steady EZ Pace
20/15 cal AD
20 Russian KBS
45sec wall sit
C) Core
1:00 plank KB drag
12-15 half kneeling med ball throws per side
x 4-5 sets rest 1:00