A. 3-4 rounds NFT – For Quality
6-8 Bottom Up KB Press @2112, per arm, half kneeling
:20-:30 side plank / side
:40 Wall Sit
rest 1:00
B1. 4 SADB Strict Press + 4 SADB Push Press, tough
per arm, pause at top of each rep rest 1:00 x 3 sets
B2. 6-8 Dual DB/KB bent over row @2112
tough, rest 1:00 x 3-4 sets
C. 10 min AMRAP – For quality
1:00 mod-tough Row
5-7 Strict Toes to Bar/Knees to Elbow @21X1
5-7 Single arm DB Muscle Snatch, tough per arm
100ft plate push
D. Core
:30 plank
:30 spiderman plank
rest :45 x 4-5 sets
E. Armor.
For Time
10-1 Wall Balls
10-1 Push Ups
200m row/run after every round