Min 0:00 – 7:00 Instruction and Warm Up
Min 10:00 – 20:00 – 10 Min AMRAP
300m/250m row , 15/10 Cal AD
10 SA DB Lunges
10 burpees
Min 23:00 – 33:00 – 10 min AMRAP
200m run
10 DB Weighted Box Step Overs
Min 36:00-46:00 10min AMRAP
300m/250m row / 15/10 cal AD
10 KBS 53/35
100ft perfect bear crawl
B1) 15-20 KB Sumo Squat @21X1
B2) 10 Glute Hamstring Single Leg Bridges with pause at top / leg
B3) 1:00 weighted plank
rest 90sec x 4 sets
C) Armor
5 rounds
400m run
10 HPC+OH (95/65)
10 box jump