A1) 12-16 alternating back rack reverse lunge. (6-8 per leg) mod-tough
rest :30-1:00
A2) 10-12 single leg hamstring bridge
Pause at top. Rest 1:00 x 3 sets
B) 150ft plate push (45/25)
Rest :30-:45
6 seated box jumps (30/24)
Rest 1:00 x 3 sets
C) For Time
21-15-9
KBS (53/35)
Burpees
Single Arm OH Lunges
D) Core
15sec hollow rocks
15 sec Russians
15sec plank hip side to sides
Rest 1:00 x 4-5 sets
E) Armor
12min AMRAP
600m row
5 ring Pull ups
10 Parallette push ups
400m row
5 ring pull ups
10 ring dips
200m row
5 ring pull ups
2 wall walks