Min 0-7:00 Explanation and Equipment set up
Min 7:00-13:00 6 Min AMRAP
5 Strict Pull Up
10 Push Ups
15 Air Squats
Min 15:00-21:00 6min AMRAP
200m row
10 Box Jumps
Min 23:00-29:00 6min AMRAP
Shed run
6 Plate Ground to OH
6 No push up Burpees to Plate
Min 31:00-37:00 6 Min AMRAP
100ft plate push
10 Alternate KB Gorilla Row
Min 39:00-45:00 6min AMRAP
12/8 Cal AD
3 (2) Wall Walk
Min 45-60:00 Posterior Chain + CORE
B1) 15 moderate weighted Glute bridge on bench, pause at top
B2) 10 Dual DB/KB Romanian Deadlift @ moderate @21X1
B3) 6-8 barbell roll outs @2020
Rest :30sec between movements
1:00 between sets
X 3-4 sets
C) Armor
10-1 PC @ 95/65
1-10 WB
20 DU after each set