A) OPEN GYM
B) Min 0-5:00- Equipment setup
Min 5:00 – 17:00 12min AMRAP at 75% effort
250m Row
10 DB Floor Chest Press
100ft Sled/Plate Push
Min 21:00 – 31:00 – 10min AMRAP at 75% effort
12/8 Cal AD
5 DB Snatch + 50ft DB OH walk / arm
30sec wall sit
Min 36:00 – 44:00 8min AMRAP at 75% effort
200m run
10 Supinated Ring row
30sec Plank shoulder Taps
C) Core
1:00 Deadbug
10 slam ball throws
rest as needed x 4-5 sets