A) Warm up
7min AMRAP
100m row
5 Barbell Good Mornings @3030
8 Jumping Air Squats
B1) 20ft DB Death March @21X1, rest 30sec
B2) 6-8 Hurdle Jumps , rest 30sec
B3) 8-10 Hamstring Sliders @2020 on rower, rest 1:00 x 3-4 sets
C) “Wittman”
7 rounds For Time (20min Cap)
15 KBS (53/35)
15 PC (96/65)
15 Box Jumps
D) 4 sets
30sec side plank R
30sec plank hold
30sec side Plank L
30sec mountain climbers
rest as needed
E) Armor
10-20-30-40 Cal AD
After each round
Complete
50ft Seal Walk
10 hammer curls