A) 5min AMRAP
10/8 Cal Row
10 Push Ups
rest 3:00
5min AMRAP
30 DU
10 Med Ball Cleans
rest 3:00
5min AMRAP
Shed Run
10 DB Push Press
rest 3:00
5min AMRAP
100ft Plate Push
12 KBS
rest 3:00
5min AMRAP
10 ring row
16 Alt Single Arm DB Lunges
B) Core + Accessory
20 Glute Bridge with pause at the top
:30 Plank Walks (plank on forearm then push up to plank on hands)
10 Slam balls
x 4 sets
C) AD Intervals
:30sec EZ @ 55%
30sec Hard @ 85-90%
X 8 sets
rest 2:00 then repeat