A) Min 0:00-7:00 Instruction and Equipment set up
Min 11:00-18:00 – 7minute AMRAP
10 Deadlift (185/115) (155/105)
15 Box Jump Step Downs
20 WB Push Press
Min 22:00 – 29:00 – 7 minute AMRAP
200m run
8 Renegade Row (Row,Row, no push up)
15 Air Squats
Min 33:00 – 40:00 – 7 minute AMRAP
250m row
20 Russian KBS
Min 45:00-60:00 – Core/Posterior Chain
B1) 20 Weighted Glute Bridge with pause at top
rest 30sec
B2) 100ft Heavy Dual KB Front Rack Walk
rest :30
B3) 45sec-1:00 plank
rest 90sec x 4 sets
C) Armor
15min Max AD Cals.