- 30min AMRAP @ 75% conversational pace
2:00 AD/row
:30 Dual KB OH walk
:30 Dual KB Front rack walk
1:00 no push up burpee
1:00 walking lunges
- B) Every 2:00-2:30 minutes for 6 sets
150m run
100ft Sled push
8-10 Heavy KBS
- C) 4 rounds for QUALITY NFT
:30 weighted hollow rocks (hold a 5# place OH)
20-30ft crab walk
2-4 box around the worlds https://youtu.be/BVUuFDCe-qg
:30 Hing row https://youtu.be/c0s_U9e7Ez4